2/19/21

CrossFit TTG – CrossFit

Warm-up

Every 2 Minutes for 6 Minutes

2 Inchworms

4 Tall Box Jumps or Vertical Leaps

8 Russian KB Swings

10 Wallballs

In the remaining time each round,

stretch forearms

A: Deadlift (5RM)

Stimulus: Heavy

Rest: As needed

Coach Focus: We’ve spent the last 8 weeks refining deadlift technique

with 1 1/2 deadlifts, now it’s time to see how that hard work has pay off.

Reinforce the things we focused on in those lifts as you warm athletes

up. This is a traditional 5RM with no pausing. Emphasize control and no

excessive bouncing. These are meant to be touch and go.

B: Metcon (Time)

3 Rounds (12 Cap)

21 SDLHP 75/60lbs

28 Wallballs 20/14lbs
Feel: Gas

Pacing: Reach

Target Score: 6-12 Minutes

Firebreather Score: Sub-5:30

Scaling

– SDLHP: the barbell should be light enough that athletes could perform

15-21 reps unbroken to start. In rounds 2 and 3 these may become

quick, smaller sets, but shouldn’t take more than 1 minute or so to

complete.

– Wallball: Looking for 1-3 sets. Scale weight before reps. Ensure

athletes are hitting depth.

Coach Focus: Aggressive hip extension is the only way athletes can work

through this without “burning out” their arms. Drill that violent hip

extension in both movements – this should be a burner of a workout that

athletes push hard out of the gate and try to hold on!

SCOR: Metcon (5 Rounds for time)

E4M for 20M

15 KB Swing

15 wall Balls

10 Box Step Overs