5/1/2021

30
Apr

5/1/2021

CrossFit TTG – CrossFit

Warm-up

800m Run

Then

15 Russian Swings (Heavy)

20 Spiderman Lunges

12 Russian Swings

16 Spiderman Lunges

9 Russian Swings

12 Spiderman Lunges

Then

Build to a heavy set of 3 Deadlifts (heavier than

workout weight)

A: Metcon (AMRAP – Rounds and Reps)

AMRAP 24 Minutes with a partner

300m Run

6 Deadlifts 275/185lbs

300m Run

6 Deadlifts 275/185lbs

200m Run

4 Deadlifts 275/185lbs

200m Run

4 Deadlifts 275/185lbs

100m Run

2 Deadlifts 275/185lbs

100m Run

2 Deadlifts 275/185lbs

P1 Runs 300m and 6 DL, then P2 does 300m and 6 DL, then P1 Runs 200m and 4 DL, then P2 does 200m and 4 DL…
Feel: Gas

Pacing: Reach

Target Score: Run hard, and unbroken deadlifts.

Firebreather Score: Run hard, and unbroken deadlifts.

Scaling

– Run: 300/200/100m Row/Ski, 600/400/200m C2 Bike, 1/.9K,

.7/.6K, .5/.4K AAB

– Deadlift: Barbell should always be unbroken and not exceed 70% of the athlete’s 1RM.

Coach Focus: Coaches should pair up athletes based upon strength and fitness so that the rounds stay moving quickly.

Remind athletes about their 1 &1/2 Deadlifts so they remember to

use their hinging muscles not their squatting muscles to move the barbell.

Additional Notes/Resources: Occasionally, athlete’s backs will tighten up with a run/deadlift combo. This is a movement fault problem where athletes are using their back rather than

hamstrings and glutes, and often is a result of poor mechanics on the way down.

Deadlift Tips – Proper Loading on the Descent