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TTT Compete

Training Think Tank

Functional Fitness, Functional Training
Coach
Max El-Hag

TTT Compete is built specifically for those looking to compete in the sport of CrossFit.

By signing up for TTT Compete you get access to all 4 divisions of Competitive CrossFit programming.

Intermediate: For people who do not believe they will qualify in the top 10% of the CrossFit Open. This division will focus on the development of gymnastics and strength. We will appropriately design workouts to optimize performance in The CrossFit Open.

Rx: For people who feel confident that they can qualify in the top 10% of the CrossFit Open. This division will focus on the development of the capacity required to excel in the second stage of the CrossFit Games season. We will appropriately design workouts to optimize performance in The CrossFit Quarterfinals.

Elite: For people who feel confident that they will have the capacity to earn a spot at the CrossFit Games. While this division will still focus on being fit for the quarterfinals, we will work on a year-round approach to build the capacity required to earn a spot at the CrossFit Games/Semifinals.

Masters: For people who are over 35 and compete in the age group CrossFit Games Season.

Features
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Access to your coaches
The Training Think Tank coaching staff will be there to support you along your training journey. You'll get access to our community and our staff.
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Programming 5 days per week
With TTT Compete, you get access to the Intermediate, Rx, Elite & Masters divisions. PLUS you will get access to the Movement & Mobility path.
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Video Demos
Each movement is accompanied by a demo video so you're not guessing what to do or how to do it.
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Detailed, expert instruction
Beyond just sets and reps, you'll have the specific details you need to execute the training day-in and day-out.
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Committed Teammates
Train with a community that pushes as hard as you do. Compete on the leaderboards and engage in dialogue on the team's chat.
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Delivered through TrainHeroic
We partnered with the best tech in training so that you get the online training experience that you deserve; track your progress and so much more!
Equipment
Recommended
CrossFit Gym
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Day 1

A

Squat Snatch

1 x MAX @ 80 %

B

Hang Squat Clean

10 x 1 @ 75 %

C

OHS

1 x 5

D1

Box Squat

3 x 5

D2

Gliding Leg Curl

3 x 10

Snatch "Holleyman"

E

30 Rounds For Time: 5 Wall Ball Shots (20/14 lb) 3 Handstand Push-Ups 1 Squat Snatch @ 185/125lbs

Monday
Day 2

Circuit

A

For Max Reps: 2 min AMRAP Strict Ring MU's 2 min AMRAP: LLRC 2 min AMRAP: Strict Pull-Ups Rest 30 sec b/t each

Circuit

B

For Max Reps: 2 min AMRAP: Strict Ring Dips 2 min AMRAP: Strict Press - 115/80# Rest 30 sec b/t each

Circuit

C

10 min AMRAP: 10 SA DB Row/side - 70/50# 10 SA DB Push Press/side - 70/50# 10 Strict TTB

CrossFit

D

4 Rounds for Time: 400m Run 75 Double Unders 15 Burpee Box Jump Overs @ 24/20"

Tuesday
Day 3

A

Squat Clean

10 x 1 @ 82 %

B

Front Squat

8 x 3 @ 65 %

C1

BB Back Rack Reverse Lunge

4 x 10

C2

Double KB OH Carry

4 x 100

CrossFit

D

13min AMRAP: 25 Deadlifts @ 225/155 25 TTB 100' HSW 20 Deadlifts @ 275/185 20 TTB 75' HSW 15 Deadlifts @ 315/205 15 TTB 50' HSW 10 Deadlifts @ 365/255 25' HSW

Wednesday
Rest Day
Thursday
Day 4

A

Power Snatch

1 x 3

B

Snatch Pull

10 x 3 @ 80 %

Circuit

C

3 sets for times/reps: 10 Back Squat @ 275/220# Rest 30 sec 8 Kip Parallete HSPU's - 12/10" depth Rest 30 sec 30 sec AMRAP Thrusters - 185#/125# From the floor Rest 3-5 min b/t sets Score = Time to complete the entire workout

D

GHD SL Hip Extensions

3 x 20

CrossFit

E

30-20-10: Echo Bike Cals 50' Torque Tank Push (sled push sub) rest 5min 10-20-30: Row Cals 50' Toque Tank Push (sled push sub)

Friday
Day 5

A

DB Incline Bench Press

3 x 10

B

Sumo Deadlift

3 x 10

Circuit

C

3 Rounds for time: 10 Sandbag to Shoulder - 150/100# 100ft SA DB Farmer Carry/side - 100/70# 30 sec Free HS Hold in 4ft x 4ft box

Throwdown

D

TD153 For time: 100 WB @ 20/14# to 11/10' 80 CTB Pull-ups 60 Steps DBL DB Front-rack WL @ 50# 40 HSPUs 22min cap

Coach
coach-avatar Max El-Hag

Max El-Hag, the mad scientist of the CrossFit world and owner of the Training Think Tank, is most known for the work he's done helping athletes Noah Ohlsen and Travis Mayer prepare for the CrossFit Games. Max dives into exercise science and kinesiology, proper movement and what it really means to train like a pro.

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Train Like The Best

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