CrossFit On Track – CrossFit

Warm-up

Warm-up (No Measure)

6 min x

Run 100m

5 Box Jumps

10 Air Squats

+

8 min x

3-5 reps each

– Deadlift

– Hang High Pull

– Hang Power Clean + Strict Press

– Hang Power Clean + Front Squat + Push Press

– Hang Squat Clean + Push Jerk

Weightlifting

Squat Clean and Jerk (OPTIONAL; 15 min to build to a heavy C&J)

Clean (5-3-1 Reps EMOM x 12)

First 4 minutes: 5 reps; power clean is okay

2nd 4 minutes: 3 reps, heavier

Last 4 minutes: 1 rep, build as heavy as possible

– record heaviest weight

Back Squat (15 minutes to build to a heavy 2-rep)

Metcon

Metcon (Time)

5 Rounds for Time:

100 ft Walking Lunge

15 Handstand Push Ups/Hand Release Push Ups