CrossFit TTG – CrossFit


3:00 Banded Glute Activation Walk

1:00 Squat Hold

2:00 of Bodyweight GFYs (Lunge, Lunge, Squat)

1:00 Bike, Build in speed every :10

Then, 30 Russian KB Swings 53/35lbs

focusing on violent hip extension

A: Back Squat (5-3-2-2-1-1-1 **See Notes**)

Immediately after each set, perform

an :08-12 AAB sprint for max wattage. As soon as your wattage starts to fall

off, stop. Athletes may perform a rolling start.

Start at 80-85% and add weight each set.

Goal: all three singles are 90-100%

(may go for 1RM if it’s feeling good)

This is the second to last back squat day

Stimulus: Heavy

Rest: As prescribed

Coach Focus: This will be your athlete’s second-to-last squat session of the Phase, so if they’re feeling good, send it! Otherwise, we want athletes starting at the recommended percentages and continuing to hit 7 heavy

sets of squats. They will have one more chance next week to PR.

After each set, instruct athletes to be as aggressive as

possible with the Bike Sprints that follows each set of back squats. Athletes should be told that once they begin to see

their wattage drop, they should stop biking. This should not feel like a “Bike Death” day – the bike is there to serve as a

measure of power output after the squats, not as a

conditioning tool for the day.

SCOR: Metcon (Time)

7 Rds (22Cap)

250M row

10 Deadlift

10 DB squats