CrossFit TTG – CrossFit


2:00 Glute Activation

40 S-Leg Glute Bridges (2×10 per leg)


15 Wallballs

20 Lunges with Medicine Ball

20/15 Calorie Row

20 Jumping Lunges (w/o Medicine Ball)

15 Wallballs

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%+.

Stimulus: Heavy

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)


10 BoxJump

12 WallBall



12 BoxJump

10 WallBalls



14 BoxJump

8 WallBall