10/30/20

29
Oct

10/30/20

CrossFit TTG – CrossFit

Warm-up

AMRAP 8 Minutes

15 Double Unders/30 Single Unders

12 Spiderman Lunges

9 Calorie Row

Then

20 Banded Good Mornings

A: Deadlift (3-3-3)

Stimulus: Heavy, starting around 85-90% and building.

Rest: 3 Minutes

Coach Focus: Proper starting position that has the head of

the athlete’s deltoid stacked over their wrist

Additional Notes/Resources: Build across the three sets,

hitting a 3RM if the athlete looks safe

B: Metcon (Time)

For Time (12 Cap)

400m Run

21 Deadlifts

400m Run

15 Deadlifts

400m Run

9 Deadlifts

Barbell: 225/155lbs
Feel: Gas

Pacing: Reach

Target Score: Sub-12 Minutes

Firebreather Score: Sub-8 Minutes

Scaling:

– Athletes performing this Rx should be able to do 21

deadlifts at the prescribed weight unbroken when fresh.

Coach Focus: Midline stability across the 45 deadlift reps

SCOR: Metcon (Time)

70 WB 9’/8′

60 KB Sumo DEADLIFT (heavy focus) (70/53)

50 Box Jump / Step Ups

40 Push Up