On Track CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

1 min Inch Worm

1 min Spiderman Crawl

+

3 Rounds:

Row 150m

7 Push Ups

7 Bentover Row

7 Push Press

Weightlifting

Clean and Jerk (OPTIONAL 2 Hang Clean + 1 Jerk)

– 15 min to build to heaviest possible 2 Hang Clean + 1 Jerk

– 2 second pause in the receiving position of the Jerk

– Focus on dropping under the Jerk

Floor Press (5 x 5; Heavy)

– Yes, it’s the poor man’s bench press, but it still does the job!

– Narrow your grip so that your thumbs touch the non-grooved part of the bar

Handstand Push-ups (5 x 5)

Level I: Strict Press – 5 x 5; all heavy

Level II: Strict HSPU to best depth

Level III: Strict HSPU to best deficit

– Superset with the Bentover Row

Bent Over Row (5 x 8-12; medium load)

Metcon

Metcon (Time)

For Time:

50-40-30-20-10

AbMat Sit Ups

10-8-6-4-2

Wall Walk