CrossFit TTG – CrossFit


Every :90 for 4:30

10 Cossack Squats

10 Jumping Back Squats

10 Reverse Lunges


1:00 Leg Swing, Right Leg

1:00 Leg Swing, Left Leg

3 Rounds

40yd “Flying sprint”

R1: 30yd building in speed, 10yd sprint

R2: 20yd building in speed, 20yd sprint

R3: 10yd building in speed, 30yd sprint

A: Back Squat (5-3-3-2-2-1-1 **See Notes**)

Back Squat


After each set, sprint 40 yards.

Rest 4-5 minutes between sets of squats.

Start at 80% or heavier and build each set.

Goal: both singles are in the 90-100%+ range (may go for 1RM if it feels good).

Stimulus: Heavy

Rest: As prescribed

Coach Focus: Now that we are in week 4, you will notice that there are multiple single reps that we are asking for. By this point in the phase, athletes should have calibrated their squatting weights and should be encouraged to build to a near maximal single by the

end of the set if everything is feeling good. This would also be a great day to remind athletes how to bail effectively in a back

squat. If athletes feel good they may push for a very heavy single or new 1RM, however we want to limit the number of failed reps.

There will be more opportunities to get a new 1RM, so today is better suited to making all of their lifts. After each set, instruct athletes to be as explosive/fast as they

can with the 40yd sprint, we are looking for maximal speed. This

sprint does not need to be done so shortly after an athlete squats that they cannot swap out their weightlifting shoes for something a little easier to run in. Athletes can hit their squat, change their

shoes, then sprint, then rest for their next set.

For athletes who are unable to sprint without risk of injury, a short

machine sprint (~:10 on a bike, no rower or ski erg) would also be


SCOR: Metcon (2 Rounds for reps)

10AMRAP x 2

5 Hollow Rock

5 Super man

10 Jumping Jack

10 Alt DB snatch

Rest 3 Minutes