1/03/2022

2
Jan

1/03/2022

CrossFit TTG – CrossFit

Warm-up

2:00 Hip Openers

1:00 Air Squats with glute band around knees

4:00 AAB*

*Every minute starting at 0:00, perform 3 KB Taters

A: Back Squat (5×5 @ 85% 5RM from last week.)

All sets are at the same weight.

Rest 2-4 minutes between sets.

*See Coach’s notes for athletes who did not do a 5RM last week.

Stimulus: Heavy

Rest: As prescribed

Coach Focus: First week of the Heavy 5×5, Coaches, set the tone. We spent all of the last phase retooling the back squat with positional work and now it’s time to take that skill work and put it to the test. If you’re just joining along with us, the goal is for our squat work to translate into our other movements, so proper technique is critical. Do not allow members to perform a barbell good morning during their back squat.

**For athletes who did not find a 5RM last week, they have 2 options for today:

1) Find a 5RM, followed by 2 sets of 5 @ 70% of the 5RM they just hit. Next week they would pick up with the rest of the program (don’t have them do today’s work).

2) Use a recent AND ACCURATE 5, 3, or 1RM to extrapolate to their hypothetical 5RM and use that number for their percentage work. If an athlete has a 1RM, their 5RM would be roughly 85% of their 1RM. If the athlete has a 3RM, their 5RM is likely 90-95% of their 3RM.

Additional Notes/Resources: Check out our Instagram @teammisfitgyms for tips on today’s squat!

B: Metcon (No Measure)

Optional Accessory

EMOM 12 Minutes, rotating (4 each)

– :45 Max Tall/Explosive Box Jumps

– :45 Max GHD Hip Extensions

– :45 Max Ring Support Hold
Feel: Accessory/For Quality

Pacing: Sustain

Target Score: N/A

Firebreather Score: N/A

Scaling

– Tall Box Jump: Shorten the height of the box or perform vertical leaps. Goal is maximal explosiveness, not maximal height of box.

– GHD: Reduce ROM or total time, or a Superman hold on the ground

– Ring Support: Parallette/Box/Bench Support or Push Up Plank Hold

Coach Focus: Accessory work is 100% about quality over quantity. Coaches should remind their classes that for accessory to be effective it must be done with the mindset of “for excellence” not “for time” or “for reps”.