CrossFit TTG – CrossFit
3×20 Glute Bridges (10/leg)
3×10 Single Leg KB RDL (5/leg)
Bar Facing Burpee
KB Sumo Deadlift High Pull
A: Sumo Deadlift (2×15)
Rest: As prescribed
Coach Focus: Remind athletes reset their hips low to their starting point on each subsequent rep to ensure they are getting leg drive out of each rep.
Additional notes: First set is a lighter warm up set, second is AHAP. If possible, shoot for the second set of 15 to be near the second set of 20 from last week.
B: Metcon (AMRAP – Rounds and Reps)
On a 14 Minute Clock:
20 Banded Tricep Extensions (pump focus)
10 DB Curl and Press
20 Alternating Leg V-Ups
Feel: Muscular Overload, CHASE THE PUMP
Target Score: Huge Arms
Firebreather Score: Huge(r) Arm
– DB Weight: Choose a weight that allows you to stay moving steadily the entire time and “chase the pump”. Curl and press is performed with both arms simultaneously.
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.
SCOR: Metcon (AMRAP – Rounds and Reps)
10 Alt DB push press
20 Mt Climbers
10 Box Jump