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 (No Measure)

8 min x

6 Air Squats

9 KB Swings

12 Walking Lunges


3 Rounds

1 min Dead Bug

1 min Spiderman Crawl


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 (Time)

For TIme:

80 Wall Ball

40 Toes to Bar

40 Wall Ball

20 Toes to Bar

20 Wall Ball

10 Toes to Bar


Metcon (AMRAP – Rounds and Reps)


12 min x

Run 200m

15 GHD SIt Ups

15 American KB Swings – 70/55