CrossFit TTG – CrossFit


3:00 Banded Glute Activation


20 Cossack Squats


:20 Hollow Rock

:20 Superman Hold

:20 Hollow Rock


2 Rounds

:10 AAB Sprint

Rest as needed to sprint again

A: Metcon (AMRAP – Reps)

3-5 Sets

5-10 Back Extensions

5-20 GHD Sit Ups
Stimulus: Accessory

Rest: As needed

Coach Focus: Coaches should work with every athlete in their class to ensure the dose of back extensions and GHDs are

appropriate for them. Athletes with zero GHD experience should

keep reps around the 30 rep range, possibly with reduced ROM. More experienced athletes may be able to accumulate 30-60 reps (likely in sets of 10-12), while more fitter, more experienced athletes may be able to accumulate 60-100.

Note that the other movement is a BACK extension, not a HIP extension.

B: Interval Test: Wallballs And Prayers (AMRAP – Rounds and Reps)

AMRAP 4 Minutes

12/8 Calorie AAB

18 Wallballs 20/14lbs

Rest 2:00

AMRAP 5 Minutes

12/8 Calorie AAB

14 Wallballs 20/14lbs

Rest 3:00

AMRAP 6 Minutes

12/8 Calorie AAB

10 Wallballs 20/14lbs
Feel: Gas

Pacing: Reach

Target Score: More than last time (Tested on 4/23/21) or 3+/4+/5+ Rounds

Fire breather score: More than last time (Tested on 4/23/21) 4+/5+/6+ Rounds


– AAB Calories: Should not exceed :60 at any point

– Wallballs: Never more than 2 sets. Scale weight before reps

Coach Focus: Push your athletes to pick a pace that feels “too aggressive” with the goal of “hanging on” as long as they can. Overreaching is a MUST for growth. Get your people out of their comfort zones.

SCOR : Metcon (No Measure)

We will be doing the wallballs and prayers workout. This is a baseline test, i want to se where you are at with this. Modify the weight of the wall ball before the reps.