11/3/21

2
Nov

11/3/21

Announcements

Nov 6/7 The gym will be closed for the coaches/athlete camp.

CrossFit TTG – CrossFit

Warm-up

400m Row

10 Inchworms

20 Hollow Rocks

10 Inchworms

400m Row

A: Deadlift (Retest Primer Day)

Build to a heavy Single, around 80-90%,

then:

EMOM 10 Minutes

2 Deadlifts @ 50% 1RM

Drop and reset between reps.

Reps are intended to be pulled with as much speed off the floor as possible.

Stimulus: Speed

Rest: As prescribed

Coach Focus: We are looking to for athletes to prime their pull for next week’s 1RM. Despite the lower percentage, we are looking for you to ask your athletes to pull the bar with the intensity they are looking to take into retest week. Speed is priority #1!

B: Metcon (No Measure)

4 Sets for quality

1 minute weighted Plank

20 Heavy Russian KB Swings

Plank is ideally unbroken. Add weight if possible, otherwise perform the plank without weight.

Swings are AHAP but unbroken.
Feel: Accessory

Pacing: N/A

Target Score: Quality over quantity

Firebreather Score: N/A

Coach Focus: Unlike many of the deadlifts days where the majority of class would be used on the percentage work, this week there will be plenty of time for the deadlift accessory work. Quality is the focus over

speed on the accessory work, instruct your athletes to not rush their rounds.

SCOR : Metcon (No Measure)

Follow the CF track