CrossFit On Track – CrossFit


Warm-up (No Measure)

5 min x

Iron Scap (banded reverse flye, external rotation, high face pull, 90-degree rotation)


10 min x

10 Ring Rows

10 Push Ups

10 AbMat Sit Ups

10 KB Swing


Push Jerk (OPTIONAL – Build to a heavy 3-rep; 3 x 3)


Handstand Push-ups (Practice Progressions on HSPU x 10-15 min)

– Handstand Holds

– Negatives to depth

– Pressing out of your best depth

– Kipping HSPU

Pull-ups (Practice Progressions on Pull-Ups x 10 min)

– Develop the kip

– Kipping Pull Ups

– Chest to Bar Kipping Pull Ups

– Butterfly Pull Ups


Metcon (No Measure)

12 min Escalating Density Training:

Strict Pull Ups

Strict Press

– select a weight and a difficulty for strict press and pull ups that allow you to get about 10 good reps.

– Quickly move back and forth between these two exercises and do MAX reps for each set.

– Your reps will naturally decrease as you fatigue and that’s okay.

– Maintain high quality reps throughout

– If you are struggling to finish 1 rep, call it a day.