CrossFit TTG – CrossFit


2:00 per side, Mash Adductors


3 Rounds

200m Run

12 Cossack Squats

12 Sumo Stance Good Mornings

A: Sumo Deadlift (Find a 5RM)


Stimulus: Heavy

Rest: As Needed

Coach Focus: Building a robust posterior chain means learning to pull and

brace from multiple positions and styles. One of the most effective ways

to ensure an athlete is strong from a holistic perspective. Coaches should cue athletes through 10-20 reps with an empty bar/light weight before starting their clock for finding a 5RM, which should take around 15-18


B: Metcon (AMRAP – Rounds and Reps)

Beach Season

For 12 Minutes:

10 R-Leg In Place DB Lunges

10 L-Leg In Place DB Lunges

1 Set of Push Ups (10-20 reps)

20 Russian Twists w/ a 15lb plate
Feel: Muscular Overload

Pacing: Sustain

Target Score: Being Swole

Firebreather Score: Being EXTRA Swole


– Lunges: Remove loading

– Push Up: Elevated Box Push Ups

– Russian Twists: Remove loading

Coach Focus: Each week on our “lift only” day (the Sumo Deadlift) we will

be programming a Beach SZN pump sesh as a fun change to conditioning

while incorporating accessory work. The goal with today’s PUMP SESH is

to create some muscular overload that bodybuilders would recognize as “THE PUMP”. The goal is to stay moving for the entire 12 minutes, but unlike a traditional metcon, the goal isn’t necessarily to get a cardiovascular stimulus. Each day that your athletes work through the

Sumo Deadlift, you can expect to wrap it up with a PUMP SESH. Have fun,

get swole.

SCOR: Metcon (No Measure)

We will be completing all the workouts above. This is a good test to see where we can improve.