9/27/21

26
Sep

9/27/21

CrossFit TTG – CrossFit

Warm-up

4 Minute Row

2:30 Easy

1:00 Moderate

:30 HARD

Then,

20 Leg Swings, per side, Front to Back

Then,

2 Rounds

3 Inchworms

10 Russian KB Swings, AHAP

A: Deadlift (5-5-3-3-1-1-1)

START AT 60-70% AND BUILD TO A 1 RM

After each set

10 Russian KBS 70/53 EXPLOSIVENESS FOR PAPS

Stimulus: Heavy

Rest: As needed

Coach Focus: The High CNS lift for this phase is the deadlift, which means that on deadlift day for this phase you can expect a heavy session accompanied by some PAP (post-activation potentiation) drills. The explosiveness drills that follow do not need be done immediately after, but should follow within a minute or so.

B: Metcon (5 Rounds for time)

3-5 Sets for Quality

5 Back Extensions

10 S-Leg KB or DB RDL

:60 Plank (may rotate between side and front plank – goal is to hold for :60 straight)
Score will be time held in plank each round

Feel: Accessory/For Quality

Pacing: Forever

Coach Focus: Accompanying each high CNS day will be accessory work that is meant to directly improve your athletes midline and posterior chain strength. Remind athletes that when it comes to accessory work, sloppy reps will not confer the benefit we are after. Move with purpose.

SCOR: Metcon (AMRAP – Rounds and Reps)

20 AMRAP

20 Cal Row

10 KB swing

10 KB Dead Lift

50′ DBL kb farmer OVHD carry