CrossFit On Track – CrossFit
What’s the cure for all that squatting soreness? More squats, of course! Only this time, we’re going to start building up our low-volume strength.
Warm-up
Warm-up (No Measure)
8 min x
6 Air Squats
9 KB Swings
12 Walking Lunges
+
3 Rounds
1 min Dead Bug
1 min Spiderman Crawl
Weightlifting
Deadlift (3 x 5 @ 80-85%)
You’ve been doing reps every ~2 min, but now you have 12 minutes total to get your 3 sets done.
Back Squat (Build to a heavy single)
You and a partner will work together to build a back single. Increase weight Every Minute On the Minute until it gets nasty. You then have 3 MORE attempts at a heavier weight with no time constraint.
Metcon
Metcon (Time)
For TIme:
80 Wall Ball
40 Toes to Bar
40 Wall Ball
20 Toes to Bar
20 Wall Ball
10 Toes to Bar
Post-WOD
Metcon (AMRAP – Rounds and Reps)
OPTIONAL
12 min x
Run 200m
15 GHD SIt Ups
15 American KB Swings – 70/55