CrossFit On Track – Speed & Agility

Warm-up

Speed & Agility – Olys and Str (No Measure)

3 Rounds

20 Jumping Jacks

20 High Knees

10 Air Squats

10 Push Ups

5 rep Dot Drill

3 Rounds

15 KB Swings (20#)

10 Walking Lunges

5 Box Jumps (16″)

5 Rounds

20′ Sprint

5 Box Jump Overs

Walk back to start

Metcon

Metcon (No Measure)

Ladder Drill – In/Out, front to back

3 Rounds:

Lead Left through ladder

– rest

Lead Right Through ladder

– rest

Focus on high knees and quick movement without any faults

Metcon (No Measure)

Ladder Drill – Lateral Shuffle + High Knees

3 Rounds:

Lateral Shuffle Ladder

– rest

High Knee Ladder

– rest

Metcon (No Measure)

Cone Drill – Hard Turn

– Run 12 feet, make a HARD left or right turn, then sprint 15 feet

6 x Hard left turn

6 x Hard right turn

– rest between sets, do all one direction before starting the next

Weightlifting

Hang Power Clean (6 x 3, building for the first 3 sets)

The last 3 sets should all be at the same weight. Record that weight. Focus on explosiveness and technique

Back Squat (5 x 5, same weight across all sets)

Metcon

Metcon (Time)

For Time:

40 Push Ups

+

4 Rounds

Run 100m

6 Burpees

6 Box Jumps

6 Air Squats

+

100m Shuttle Sprint (20′ + 40′ + 60′ + 80′ + 100′)