CrossFit TTG – CrossFit


Every 3 Minutes for 6 Minutes

1:00 4-way Banded Glute Activation

1:00 Squat and Twist

1:00 Empty bar Good For Yous (lunge

on one leg, lunge on the other, squat =


A: Back Squat (5-5-3-3-3-1-1-1-1)

Stimulus: Heavy

Rest: 2-4 Minutes between sets

Coach Focus: All 9 sets of today’s lift-only day should be heavy,

and should increase in weight on every set.

– The sets of 5 should start at around 75-80% of the athlete’s 1RM.

– The sets of 3 should start at 80-85% of the athletes 1RM,

– The singles should begin at 85%+ of the athlete’s 1RM. Athletes

may attempt a new 1RM if it’s there. Consider putting athletes on a

clock for timing purposes, remembering that athletes need 2-4

minutes of rest between heavy attempts depending on the

athletes’ experience and strength. Between the general warm up,

time to warm up to starting weights, and executing all 9 sets with

roughly 3 minutes of rest between each set, this should take close

to an hour. Today is a great day to talk about force production,

energy systems, and why athletes need adequate rest to elicit a

true strength stimulus.

SCOR: Metcon (Time)

For time

50 Cals AAB

50 Goblet Squats

25 Cals

25 Air Squats