CrossFit On Track – CrossFit

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Warm-up

10 min.

Row 250m (easy)

w/single DB / 5-left/5-right

5/5 Front Squats

5/5 Push Press

5 C2B

+

6 min.

2 min. Groin floss

2 min piriformis foam roll

2 min IT band foam roll

+

Skill:

HSPU – 6 min. to practice

Thurst – 6 min to find weight

Metcon

Accessory

Metcon (Time)

For time (20 min cap):

3 rounds

20 box step overs

w/2 – 55#/35# KBs or DBs

24″ / 20″

20 HSPU

+

21-15-9

Thruster – 95/65

4-3-2

Rope Climb
Scaled:

Step over w/no weight

HR push-ups

Thruster @ 45/35

21-15-9 ring row as sub for rope climbs

Intermediate:

Step overs w/20#/15#

Push Press 75/55 as sub for HSPU

Thrusters @ 75/55

16-12-8 strict pull-ups (band assist) as sub for rope climb

RX+

STRICT HSPU

Thruster @115/75

legless rope climbs to halfway

Bench Press (10-10-6-6-6)

Build AHAP

Between sets, row 400m @ 2K pace

Metcon (No Measure)

10 min.

5-12 ring dips (opt. to MU into it)

15 GHD situps

medium pace