11/8/21

7
Nov

11/8/21

CrossFit TTG – CrossFit

Warm-up

15 Banded Good Mornings

Then,

12-9-6

Russian KB Swings

Tall Box Jumps (Step Down)

Row Calories @ Moderate Pace

A: Deadlift (Lifting Retest)

5-3-3-1-1-1

Start around 60% and add weight each set, finding a new 1RM.

Athletes may perform additional singles as needed.

Stimulus: Heavy

Rest: As needed

Coach Focus: The day has come…let’s get heavy!! Coaches before starting its

important to remind athletes that as fun as it is to PR a deadlift, risking injury with questionable form is never worth it. Coaches should be doing everything in their power to create an environment of excitement as athletes build heavier and heavier. Set the tone, coaches!

B: Metcon (No Measure)

4 Sets for Quality

20 Double KB Sumo Deadlifts

10-40 GHD Sit Ups
Feel: Accessory

Pacing: N/A

Target Score: Move with care

Firebreather Score: Move with care

Coach Focus: Coaches should review the GHD due to the infrequency of use in class. With the double KB Sumo Deadlifts we are looking for athletes to violently open their hips by aggressively squeezing their glutes at the top of each rep.

SCOR: Metcon (Time)

Follow the CF Track

then

4 Rounds

20 SDLHP

10 Sit ups