CrossFit TTG – CrossFit


2:00 4-way Banded Glute Activation

Alt. EMOM 6 Minutes, :50 work :10 rest/transition

1 – Machine Calories

2 – Single DB Box Step Overs

3 – Burpee Box Jump Overs

A: Back Squat (E4MOM: 3 1&1/4 Back Squats*)

Every 4 Minutes for 16 Minutes (4 sets)

*Peform a squat to full depth, stand until

hip crease is about the knee, return to bottom, then stand tall.

Stimulus: Technique

Rest: As prescribed

Coach Focus: Each squat presents the opportunity for athletes to learn “the bounce” out of the bottom of the squat as well as proper mechanics in the descent of the squat. We want to see athlete descend by having their hips “sit back” and then upon standing we want athletes to have their hips and shoulders rise in unison. No stripper squats!

Additional Notes/Resources: Check out our IG for coaching tips on today’s lift!

B: Metcon (AMRAP – Rounds and Reps)

Climb the ladder for 8 Minutes

2 DB Box Step Overs 24/20″ w/ 50s/35s*

6 Box Jump ATWOs 24/20″

*Add 2 Step Overs each round. Box jump

all-the-way-overs remain at 6.
Feel: Muscular Overload

Pacing: Sustain

Target Score: Finish the round of 12/6

Firebreather Score: Finish the round of 16/6


– Step Overs: Reduce loading before box height to keep athletes moving. Athlete should be able to complete the round of 10 Step Overs unbroken with their box/DB weight.

– ATWOs: Can use a shorter side of the box for the ATWOs. Every athlete should have an obstacle to jump over, if jumping is appropriate. If not, a short machine (100m Row or .2K AAB) is an acceptable substitute.

Coach Focus: step over footwork!