CrossFit TTG – CrossFit
Run 200m or Bike 400m
2×20 Russian KB Swings 53/35lbs
4×10 S-Leg Glute Bridges (2×10/leg)
2:00 4-way Banded Glute Activation
w/ 3 air squats every 5 steps
10 Jump Squats
10 Jump Squat w/ Empty Bar
A: The CrossFit Total (Total Weight)
Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
Rest: As needed
Coach Focus: We are looking to establish baseline strength numbers for each of these 3 main lifts. Ensure Shoulder Press is done as a Strict Press.
We recommend establishing rough time caps ~15 minutes per movement (consider less time with the strict press) OR you can give athletes 3 attempts at a maximal weight to ensure athletes move steadily though all 3 lifts. Remind athletes that today’s 1RM Back Squat is effectively their 1RM test for Baseline Training Phase 1 which officially starts next week.
Athletes should be able to warm up their strict press with an empty bar or PVC pipe while resting during squat attempts, and warm up their deadlift while working through their strict press. Today may be a good day to tell athletes that class could creep a little past one hour.
SCOR: Metcon (Time)
5 Rounds ( 18 Minute Cap)
15 DB Dead Lift
10 DB Squat
10 DB over head Press
( all movements have 2 dumbbells’ Note the weight)