CrossFit TTG – CrossFit


40 Unweighted Step Ups 24/20″

2:00 4-way Banded Glute Activation

20 Banded Air Squats

2:00 Row

20 Jump Squats

10 Explosive Box Jumps (Step Down)

A: Metcon (Weight)

Every 4 Minutes for 28 Minutes

3 Back Squats AHAP

5 Box Jumps 30/24″ (step down)
Stimulus: Heavy

Rest: As prescribed

Coach Focus: Today’s session is all about force production.

Athletes should shoot to start their first set around 75-80% of

their 1RM and may increase the backs squat weight from roundto-round, building to a 3RM if they feel good. With the box jump,

athletes should only be using a tall box if they are jumping

explosively – we’re not looking to see how high an athlete can

bring their knees just so they can use a tall box – we want violent

hip extension which can be achieved with a very short box and

very explosive jump.

SCOR: Metcon (Time)

5 RDS (20 cap)

14 Weighted Lunges

12 Jumping Jacks

10 Cal Rower

8 abmat Situps

6 Push ups