CrossFit TTG – CrossFit
3:00 of Banded Glute Activation
10 Pause Back Squats (brief pause at
the bottom, increase weight each
round. Last round perform jumping)
16 S-Leg Glute Bridges (8/leg)
A: Back Squat (5-5-5-3-3-3-2***See Notes Start at 70% Build)
Immediately after each set, perform 5 max height wallballs 20/14lbs.
Rest 3-5 minutes after the wallballs.
Start at 70% and add weight every set.
Goal: end at a heavy double or new 2RM
Stimulus: Heavy, increase weight across sets
Rest: 3-5 Minutes after the Wallball set that follows each back squat set.
Coach Focus: Our goal is two-fold with today’s session, build to heavy set of 2, a 2RM if possible, and increase our athlete’s explosive capacity with a modified version of post-
activation potentiation (PAP).
PAP is a training technique that involves a small dose of explosive movement after
performing a heavy stimulus (think heavy deadlift, squat,
press, etc). The goal is to build more powerful athletes and we’ve seen PAP do this successfully at our affiliates.
Additional notes: The wallball is meant to be an explosive lower body movement, so focus athletes on using their hips
as much as possible rather than throwing with their arms, as this defeats the purpose of PAP.
SCOR : Metcon (Time)
5 Rounds (23Cap)
10 DB Box step over