CrossFit TTG – CrossFit


3:00 of Banded Glute Activation


3 Rounds

1:00 Row/Bike

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 wallballs

10/7 AAB

10 DB Box step over