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′)