09/11/2018

CrossFit On Track – CrossFit

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Warm-up

Warm-up (No Measure)

General Warm-up

20 cal Row

20 push ups

20 KB swings

20 ring rows

+

2 rounds

7 deadlift

7 hang high pull

7 hang power clean

WOD Prep:

1. Review power clean skill

2. Pick WOD version

3. Set weights

Metcon

Classes of 7 or less will do Linda. Larger classes will do “Team Linda”. There is a “barbell free” option as well.

Linda (Time)

10-9-8-7-6-5-4-3-2-1:

Deadlift ,1.5 Body Weight

Bench Press, Body Weight

Clean, 3/4 Body Weight

Metcon (Time)

Team Linda

20-18-16-14-12-10-8-6-4-2

Deadlift , 1.5 Body Weight

Bench Press, Body Weight

Clean, 3/4 Body Weight
Log partner and weights used in comments.

Metcon (Time)

Barbell Free Linda

10-9-8-7-6-5-4-3-2-1

Strict pull-ups

Ring dips

Box jumps

Accessory

Strength:

5×5-8 Ring Dips

4×20 GHD situps

4×8-12 landmine press per arm

3-4×12-15 per side high-low wood chop

3-4×8-12 Shoulder fly or lateral delt raise

3-4x max effort ring hold w/knee raises or hollow rock

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Conditioning:

Partner relay

5 min. AMRAP – HSPU

4 min AMRAP – ring dips

10 min. AAMRAP

10 push-ups

10 abmat situps

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Functional

4 rounds

8-15 single-arm strict press

15-20 banded reverse fly

15-20 hollow rocks

4 rounds

10 push ups

1 min. plank

rest 1 min.

I, T, Y’s

2 rounds – 1 min. each on wall

By |2018-09-09T20:00:00+00:00September 9th, 2018|Workouts|Comments Off on 09/11/2018