9/30/21

29
Sep

9/30/21

CrossFit TTG – CrossFit

Warm-up

3:00 Row or Bike, or 800m Run

3:00 Banded Glute Activation*

*Every :30 perform 5 Jump Squats

30 S-leg Glute Bridges (15/leg)

30 Russian KB Swings 53/35lbs for maximum hip extension/explosiveness.

Prior to the Conditioning:

3 Rounds

:05-:10 AAB Sprint

Rest as needed

A: Back Squat (5-5-5-5-5)

First set should be around 70%. Add weight after each set, building to a 5RM.

Stimulus: Heavy

Rest: 2-5 Minute between sets

Coach Focus: As your athletes stand from their squats, pay close attention to the relationship between their hips and their shoulders. If your athletes hips rise before their shoulders do (stripper squat), reduce

the loading and work to fix this issue (pause squats work well). Stripper squats will not create the movement patterns we need for skill transfer into other lifts.

B: Metcon (Time)

For Time

65/40 Calorie AAB

3 minute cap
Feel: Gas

Pacing: Send

Target Score: Sub-3 Minutes

Firebreather Score: Sub-:90

Scaling

– If AABs are unavailable, row 50/40 calories or Sprint 600m

Additional Notes/Resources: we’re looking for athletes to start out hot and try to hold on. For athletes who are unlikely to complete this as written, it is a 3 Minute AMRAP for them. Larger athletes should take advantage of their size to really rip off a bunch of calories to start and then hold on. Athletes can refer to their benchmark 100 Calories For Time if that helps them strategize.

SCOR: Metcon (No Measure)

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