On Track CrossFit – CrossFit
Warm-up (No Measure)
3 Rounds x
Run or Row 200m
8 Air Squats
12 Air Squats
4 Box Jumps
Back Squat (4 x 4; start at 70%, +5% per set)
This gets pretty heavy, so take your time building up weight and focus on perfecting reps at the lighter weights.
Back Rack Lunge (5 x 8 per leg)
Some folks will feel more comfortable using dumbbells here, and that’s fine. Focus on a good movement pattern instead of a heavier weight.
Superset with Snatch Grip Deadlift
Snatch Grip Deadlift (5 x 8-12)
Keep this weight light and focus on buildin stamina with your snatch pull. Keep in mind, the Open will probably as you to snatch 115-135/75-95, so prepare accordingly.
Superset with Lunges
2 x 1000m Row
Rest as needed
Post your combined time!!