On Track CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
EMOM x 15
Min 1 – Row 150m
Min 2 – 10 Cal AirDyne
Min 3 – 10 Box Jumps
Weightlifting
Heavy program – build to 5RM
Regular program – 4 x 2
Back Squat (Build to new 5RM)
Back Squat (4 x 2 @ 75% + 5% per set)
Deadlift (Pyramid Program)
8-10 @ 45%
6-8 @ 55%
5 @ 65%
4 @ 75%
3 @ 85%
2 x 3 @ 90%
5 @ 80%
6-10 @ 60%
Gymnastics
Toes-To-Bar (100 Toes to Bar, 6 min Cap)
Turkish Get Up (30 Reps for time)
Start heavy and decrease weight every 6 min
