CrossFit TTG – CrossFit
2:00 Glute Activation
40 S-Leg Glute Bridges (2×10 per leg)
20 Lunges with Medicine Ball
20/15 Calorie Row
20 Jumping Lunges (w/o Medicine Ball)
A: Back Squat (5-3-3-3-2-2-1 **See Notes**)
Immediately after each set, perform 5 Medball Bearhug jump squats with
20/14lbs as explosively as possible.
Rest 4-5 minutes between sets of squats.
Start at 80% and add weight each set, ending with a heavy single.
Goal: one of your sets of 2 is as heavy as last week, and your single is at 90%+.
Rest: As prescribed
Coach Focus: In Week 3 of this progression athletes
should be starting to feel more confident hitting heavy weight. Coaches should be watching athletes for a few
things: 1) Consistent bracing of the midline, 2) Sitting back on each rep to load the posterior chain, 3) Ensure as athletes stand that they do not let their hips drift backwards. After each set, instruct athletes to be as explosive as they can with the medicine ball jump squats, we are
looking for maximal height. For athletes who are unable to jump, a short machine sprint (~:10) would also be effective.
Additional Notes/Resources: Help Athletes Stay Tight
in their Back Squats!
SCOR: Metcon (3 Rounds for reps)