CrossFit TTG – CrossFit
2:00 Quad Smash, per side
Empty Bar Back Rack Reverse Lunge
Empty Bar Strict Presses
A: Back Rack Lunge (3×16 AHAP (8 on each leg))
Performed in place. Take the bar out of a
On July 29th we did 3×12. Shoot for at least one of your sets of 16 today to be heavier than the sets of 12 done 4 weeks ago.
Rest: As needed
Coach Focus: One way to help your athletes improve their lunging ability is telling them to be deliberate with their steps. Do not instruct your athletes to step forward, instead step forward at a 45 degree angle to ensure spacing between their two feet to increase stability.
B: Metcon (Time)
8 Goblet Squats 50/35lbs
16 Alternating DB Hang Snatch 50/35lbs
Target Score: 8-13 Minutes
Firebreather Score: Sub-8 Minutes
– Both movements should be done in unbroken sets for all 10 rounds.
Coach Focus: To meet today’s stimulus it’s imperative that coaches ensure that athletes can do both movements in fast unbroken sets for the entire duration. Challenge athletes to not drop the dumbbell for as many rounds as
possible. This should be a fast back and forth workout.
SCOR: Metcon (No Measure)
Follow CF Track
Use a DB for Lunges