7/19/21

18
Jul

7/19/21

CrossFit TTG – CrossFit

Warm-up

500m Row or 400m Run

Then

2 Rounds

10 A-Frame Toe Touches

10 Box Jumps

100m Farmers Carry moderate-heavy

Then

20 Cossack Squats

A: Sumo Deadlift (LIFTING RETEST 5RM)

Stimulus: Heavy

Rest: As Needed

Coach Focus: We have spent the last 5 weeks retooling the Sumo Deadlift, today is the showcase. Pump up the jams, get your athletes hyped, and pull a new 5RM.

B: Metcon (Time)

PUMP SESH

5 Rounds for Quality

10 Farmer’s Hold Lunges, Heavy

10-20 Push Ups on DBs

8 Windshield Wipers (hanging from

pull up bar)
Feel: Muscular Overload/Accessory

Pacing: Sustain/Forever

Target Score: Beach Body Achieved

Firebreather Score: Beach Body Achieved

Scaling

– Windshield Wipers: from a hanging position on the pull up bar, athletes swing both feet out to the side and around in a circular motion, getting their toes to the bar at the apex of the motion if possible and then all the way back down to the side. Thats 1. On the next rep, athletes rotate in the other direction. See our IG

for a movement demo and options!

Coach Focus: The last week of Beach SZN work may be the most difficult thus far, but remember the goal isn’t a cardio stimulus, we are looking for a PUMP.

SCOR: Metcon (AMRAP – Rounds and Reps)

18 AMRAP

10 DB dead lift

10 ALT db Snatch

10 Walking Lunges ( farmers hold)