CrossFit On Track – CrossFit
Warm-up
(No Measure)
3 Rounds
10 Push Ups
15 KB Swings
20 Jumping Jacks
+
60 Jump Rope Singles
+
3 Rounds (building weight)
3 Strict Press
3 Push Press
3 Push Jerk
Want to try some new mobility tactics?
https://www.youtube.com/watch?v=q0Elx93duAA
Simple 5-way Banded:
https://www.youtube.com/watch?v=eveYJP1indI
Gymnastics
For the Gymnastics Practice, we’re going to break into 2 groups:
Group 1 has HSPU and they’re going to do those first, followed by push press
Group 2 does not have HSPU and they’re going to do Push Press first, followed by scaled progressions.
https://www.youtube.com/watch?v=RAO7OG077Ac
Handstand Push-ups (10 min to do 3-6 max reps sets of Kipping HSPU)
Push Press (5 x 5, heavy)
Metcon
Metcon (AMRAP – Reps)
Conditioning w/ Partner:
10 Rounds:
20 sec AMRAP Burpee Box Jump
10 sec Rest
20 Sec AMRAP 3 Push Ups + 3 Air Squats
10 Sec Rest
Partner 1 starts on BBJ, Partner 2 starts on BW Complex
Team Score is Total reps of Burpee Box Jumps
Metcon (Time)
8 min AMRAP
10 AbMat SU/TTB/GHD SU
15 Alternating DB or KB Hang Snatch
20 Double Unders/40 Singles
