CrossFit TTG – CrossFit


2:00 Glute Activation

400m Run

20 Wallballs

20 Spiderman Lunges

200m Run

10 Tall, Explosive Box Jumps


30 Glute Bridges w/ Glute Band above


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

Start at 70-75% and add weight each set.

Immediately after each set, perform 3 explosive box jumps

Rest 3-5 minutes after the box jumps.

Goal: find a new 1RM in the third or fourth single.

This is your back squat re-test day – there is no squat day next week!

Stimulus: Heavy

Rest: As needed

Coach Focus: It’s retest day! Start this session correctly with a sweaty and activation based warm up. Remind athletes they aren’t going to “tire themselves out of a new PR” by properly warming up. Note that although this is a “find a 1RM” day, there

are a few “working” sets before the singles, which are intended to further help athletes warm up and get in the groove. Athletes

need to be standing up all of their warm up reps up fast while still performing their box jumps to get their nervous system firing.

Crank up the tunes, build the hype and hit some gnarly new PRs.

Be sure to tag @teammisfitgyms with your PRs!

SCOR: Metcon (Calories)


1-Step Ups (no weight)

2- Air Squat

3- Bent Over Row

4- Thruster (45/35 BB)

you cycle through all 4 movements

20 second work 10 seconds rest

at 20 Minute mark

10 Min Max Cal on AAB

30 Minute running clock