6/23/21

22
Jun

6/23/21

CrossFit TTG – CrossFit

Warm-up

3×20 Glute Bridges (10/leg)

Then

3×10 Single Leg KB RDL (5/leg)

Then

9-6-3

Bar Facing Burpee

KB Sumo Deadlift High Pull

A: Sumo Deadlift (2×15)

Stimulus: Heavy

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)

Beach Sesh

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

Pacing: Casual/Forever

Target Score: Huge Arms

Firebreather Score: Huge(r) Arm

Scaling

– 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)

18 AMRAP

10 Alt DB push press

20 Mt Climbers

10 Box Jump

10AB Cal