CrossFit On Track – CrossFit
Pre-workout stuff is pretty spicy, but awesome. Post-workout stuff has Turkish Get Ups.
Warm-up
Warm-up (No Measure)
6 min x
Run 200m
20 Mountain Climbers
20 Jumping Jacks
+
4 min x
+1 rep ladder Push Ups
+1 rep ladder Sit Ups
+1 rep ladder Burpees
+
3 Rounds
20 sec Bar Hang
20 sec Handstand Hold
20 sec Hollow Rocks
Metcon
Metcon (Weight)
EMOM x 10
Shoulder to Overhead (from rack)
Advance difficulty each minute. Only graduate to the next difficulty if you complete the previous work set. If you don’t stay at that difficulty until you hit it.
Min 1: 20 @ 95/65
Min 2: 15 @ 95/65
Min 3: 10 @ 95/65
Min 4: 8 @ 115/75
Min 5: 6 @ 135/85
Min 6: 4 @ 155/95
Min 7: 3 @ 185/115
Min 8: 2 @ 205/125
Min 9: 1 @ 225/135
Min 10: AMRAP @ 225/135
Optional Pre-workout!!
Gymnastics
Handstand Push-ups (Practice skill; do reps)
Toes-To-Bar (Practice skill; do reps)
Metcon
Metcon (AMRAP – Rounds and Reps)
20 min AMRAP
Station Train – 2 or 3 partners; station ahead of you must clear their exercise before the next person can do it>
50 men/35 women Cal Row
30 Ground to Overhead w/ Dumbbells
25 Burpees
20 Overhead Walking Lunge (45/25# plate)
15 American KB Swings – 70/55
Post-WOD
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP (for fun, see if you can do only unbroken sets! Call it RX+)
10 Toes to Bar
10 HSPU
30 Double Unders
…then…
For Time:
30 Alternating Turkish Get Ups
