7/12/21

11
Jul

7/12/21

CrossFit TTG – CrossFit

Warm-up

100m Run

25’ Duck Walk

100m Run

25’ Inchworm

100m Run

20 Cossack Squats

100m Run

25’ Burpee Broad Jump

A: Sumo Deadlift (3×6)

Stimulus: Heavy

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)

PUMP SZN

AMRAP 12 Minutes

8 Good Mornings

7 Reverse Curls

6 Strict Press
Feel: Muscular Overload/Accessory

Pacing: N/A

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.