CrossFit On Track – CrossFit
Warm-up
(No Measure)
5 min x
Run, row, jump rope and just generally get your heart rate up
10 min x
Hip and Shoulder Mobility for Overhead Squats
Weightlifting
Overhead Squat (5 x 10, build to a medium)
Level I – Learn and develop overhead squat position, then hit a few easy sets of 10-12
Level II – 5 x 10 reps, medium load
Level III – 5 x 10 (each arm), single arm KB overhead squats
Gymnastics
Rope Climb (10-15 rope climbs)
Level I – learn the movement
Level II – accumulate 10-15 rope climbs with either Spanish wrap or J-hook
Level III – Accumulate 10 rope climbs. Then try to accumulate 5-10 legless rope climbs