CrossFit On Track – CrossFit
Warm-up
10 min.
Row 250m (easy)
w/single DB / 5-left/5-right
5/5 Front Squats
5/5 Push Press
5 C2B
+
6 min.
2 min. Groin floss
2 min piriformis foam roll
2 min IT band foam roll
+
Skill:
HSPU – 6 min. to practice
Thurst – 6 min to find weight
Metcon
Accessory
Metcon (Time)
For time (20 min cap):
3 rounds
20 box step overs
w/2 – 55#/35# KBs or DBs
24″ / 20″
20 HSPU
+
21-15-9
Thruster – 95/65
4-3-2
Rope Climb
Scaled:
Step over w/no weight
HR push-ups
Thruster @ 45/35
21-15-9 ring row as sub for rope climbs
Intermediate:
Step overs w/20#/15#
Push Press 75/55 as sub for HSPU
Thrusters @ 75/55
16-12-8 strict pull-ups (band assist) as sub for rope climb
RX+
STRICT HSPU
Thruster @115/75
legless rope climbs to halfway
Bench Press (10-10-6-6-6)
Build AHAP
Between sets, row 400m @ 2K pace
Metcon (No Measure)
10 min.
5-12 ring dips (opt. to MU into it)
15 GHD situps
medium pace