CrossFit TTG – CrossFit


800m Run

:60 Wallsit March

:40 Deadhang From Rig

20 Cossack Squats

A: Sumo Deadlift (3×12)

Stimulus: Heavy

Rest: As prescribed

Coach Focus: Ensure your athletes are finishing each set by violently squeezing their glutes to full open their hip joint.

Additional notes: Sets 1-2 are a lighter warm up set, 3rd is AHAP. If possible, shoot for the last set of 12 to be near the second set of 15 from last week.

B: Metcon (Time)



Empty Bar Back Squats

Empty Bar Pendlay Rows

Empty Bar Strict Press
Feel: Muscular Overload, CHASE THE PUMP

Pacing: N/A

Target Score: Swole patrol level 5000

Firebreather Score: Swole patrol level 9000


– Barbell Weight: Choose a weight that allows athletes to stay moving steadily the entire time and “chase the

pump”. Sets do not need to be unbroken, but athletes

should push to be as close to UB as possible.

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. Ensure athletes remain committed to full ROM with these uncommon movements.