CrossFit TTG – CrossFit


2:00 4-way Banded Glute Activation, 5

steps per direction + 3 squats after each direction

20 Lateral Squats

30 Russian KB Swings 53/35lbs


EMOM 5 Minutes, both in the same minute

Run 100m (increasing speed and running

hard for at least he last 2 minutes)

6 Explosive Jump Squats

A: Back Squat (5-5-3-3-3-2-2** (See Notes))

Back Squat


Immediately after each set, perform 5 explosive box jumps.

Rest 3-5 minutes after the box jumps.

Start at 75% and add weight each set, ending at a heavy double or 2RM.

Goal: sets of 3 are slightly heavier than last week. Attempt to hit the set of 2

you hit last week for 2 sets, or heavier (may go for 2RM if it feels good).

Stimulus: Heavy, starting at 75% 1RM and increasing weight across sets.

Rest: 3-5 Minutes after the Box Jumps set that follows each back squat set.

Coach Focus: This week there is one fewer sets of 5 and one additional set of 2 which, again, should allow athletes the opportunity to find a 2RM if things are feeling good. After each set we are continuing with the PAP is a training technique, this week we are looking for explosive box jumps.

The height of the box is irrelevant, we are instead looking for an explosive jump, not whether an athlete can pull their knees

to their chest and land in the bottom of a squat. Athletes

should practice landing SOFTLY on their box, stepping down after each rep.

SCOR: Metcon (Weight)

10 Min to find Moderate Back squat



10 Bent Over Row (2 DB’s)

10 Flutter Kicks

10 Hollow Rocks