09/04/2018

CrossFit On Track – CrossFit

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Warm-up

Warm-up (No Measure)

Pick 1:

1. Mobility

Row or Bike 3-5 min.

5 min. foam roll glutes, thoracic spin, TFL/IT bands

5 min. banded groin floss, banded hip floss w/ext. rotation

2. Functional correction

3 rounds

150m row

10 air squats

5 per side step up or lunge

+

5 min. foam roll quads

10-15 air squats w/knees banded

+

5 min.

8-12 walking or reverse lunge w/emphasis on knee position

6 banded tempo squats

3. Movement Prime

3 rounds

5 air squats

5 box jumps

10 KB deadlift

+

3 rounds

6 banded good morning

6 banded squats

+ 5 min.

7 air squats

3 tall box jumps

Weightlifting

Setup:

In sets of 3, build to your 80% 5 sets with very little rest

With the max rep attempts, don’t do more than 15 reps. Base off est. 1 RM from new 5 RM.

Stay in motion

Use a spotter

Full rest between sets.

Back Squat (Max reps @ 85%)

Back Squat (Max reps @ 90%)

Back Squat (Max reps @ 80%)

Accessory

Metcon (No Measure)

Reverse lunge – 6×6 per leg; all heavy

4×8-10 Romanian Deadlift; work heavy

super set

4×8-12 sumo squat; medium weight

Hip Thruster

Knees Banded

4×12-15

super set

Banded hamstring curl

Single leg

4×10-12 per leg

Metcon (Time)

Conditioning

For time:

10 snatch @ 70%

+

21-15-9

pull-ups

HSPU

+

50 CAL row

Metcon (No Measure)

Functional:

3 rounds

1 min bike

1 min row

1 min rest

+

5 min. foam roll quads, glutes and back

+

5 min. couch stretch, pigeon stretch and dragon stretch

By |2018-09-03T20:53:45+00:00September 2nd, 2018|Workouts|Comments Off on 09/04/2018