CrossFit TTG – CrossFit
25’ Duck Walk
20 Cossack Squats
25’ Burpee Broad Jump
A: Sumo Deadlift (3×6)
Rest: 2-5 Minutes between Sets
Coach Focus: Last week before retest week. Help your athletes put the finishing touches on their Mona Lisa’s. Watch their hips closely to ensure you do not see the dreaded stripper pull as the barbell begins to lift from the floor. Set 1 is a lighter warm up set Set 2 is close to or at your heaviest set from last week Set 3 is AHAP, heavier than your heaviest set from last week and
may be heavier than your test week 5RM.
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes
8 Good Mornings
7 Reverse Curls
6 Strict Press
Feel: Muscular Overload/Accessory
Target Score: Arnold Schwarzenegger
Firebreather Score: Ronnie Coleman
Coach Focus: Ensure a controlled, safe ROM on Good Mornings which will vary by athlete based on hamstring flexibility.
Additional Notes/Resources: RX: 75/55lbs barbell or less.
SCOR: Metcon (No Measure)
Follow the CF workout track log your score there.