CrossFit TTG – CrossFit
2:00 Glute Activation
20 Spiderman Lunges
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!
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)
TABATA 16 Min
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