7/9/21

8
Jul

7/9/21

CrossFit TTG – CrossFit

Warm-up

3 Rounds

15/10 Calorie Row

12 Cossack Squats

3 Inch Worms

Then

30 Glute Bridges with Glute Activation

band above the knees

A: Sumo Deadlift (3×9)

Stimulus: Heavy

Rest: 2-5 Minutes between sets

Coach Focus: We are 2 weeks out from our 5RM retest, this week athletes may be able to hit their original 5RM weight, especially if they are novices-to-intermediate athletes. As the weight increases watch your athletes knees to ensure they do not cave in as the barbell leaves the floor.

Additional Notes/Resources:

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.

B: Metcon (AMRAP – Rounds and Reps)

PUMP SESSION

On a 12 Minute Clock

12 Empty Bar Curls

12 DB Bench Presses

12 Weighted Sit Ups
Feel: Muscular Overload/Accessory

Pacing: N/A

Target Score: Swole

Firebreather Score: Swole-r

SCOR: Metcon (No Measure)

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