CrossFit TTG – CrossFit
:45 Single Unders
10 Russian Swings
10 Cossack Squats (5 in each
A: Sumo Deadlift (2×20)
Rest: As needed
Coach Focus: For this high rep work to carry over to the 5RM test athletes must marry both their technique and their tolerance to discomfort as they pull a challenging weight for 20.
Additional Notes/Resources: First set is a lighter warm up set, second is AHAP. Athletes can transition from station to station at their own pace.
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 15 Minutes
1:00 Max Rep Dumbbell Renegade
1:00 Max Rep DB Skull Crusher
1:00 R. Leg BW Split Squats
1:00 L. Leg BW Split Squats
Feel: Muscular Overload, CHASE THE PUMP
Target Score: Huge Arms
Firebreather Score: Huge Arms AND Legs
– DB Weight: Choose a weight that allows you to stay moving steadily
the entire time and “chase the pump”
Coach Focus: For this phase, on the days your athletes perform the Sumo Deadlift, our high CNS lift, they will follow up that session with a fun, CrossFit-esque body building/beach body sesh. The reason this isn’t “X”
number of rounds is so that athletes can work for a full minute, transition at their leisure, and then work through the next movement for a full minute. This is simply 15 minutes of movement.
SCOR: Metcon (Weight)
do the Sumo Deadligt Portion
10 DB Cleans+ Front Squat + SHoulder Press complex