CrossFit On Track – CrossFit
Warm-up
Warm-up (No Measure)
6 min x
Run 100m
5 Box Jumps
10 Air Squats
+
8 min x
3-5 reps each
– Deadlift
– Hang High Pull
– Hang Power Clean + Strict Press
– Hang Power Clean + Front Squat + Push Press
– Hang Squat Clean + Push Jerk
Weightlifting
Squat Clean and Jerk (OPTIONAL; 15 min to build to a heavy C&J)
Clean (5-3-1 Reps EMOM x 12)
First 4 minutes: 5 reps; power clean is okay
2nd 4 minutes: 3 reps, heavier
Last 4 minutes: 1 rep, build as heavy as possible
– record heaviest weight
Back Squat (15 minutes to build to a heavy 2-rep)
Metcon
Metcon (Time)
5 Rounds for Time:
100 ft Walking Lunge
15 Handstand Push Ups/Hand Release Push Ups