CrossFit On Track – CrossFit

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Warm-up

3 rounds

5 C2b

10 Ring Dips

15 OH walking lunges w/plate

THEN

Run 1 mile OR Row 2K OR AirBike 2 miles

THEN (immediately afterward)

30 burpees

1-Mile Run (Time)

Max Effort 1-Mile Run

2k Row (Time)

Max Effort 2k Row

2-Mile AirBike (Time)

2-Mile AirBike

Metcon

Metcon (Time)

21-15-9

Shoulder-to-overhead @ 135/95

Pull-ups
Scaled: 95/65 and ring rows

Intermediate: 15-12-9 @ 115/75 and pull-ups

RX+: 135/95 + C2B

TRAINING CHALLENGES:

a. Unbroken S2OH

b. Never stay off bar for more than 3 sec.

c. Bet on barbell within 3 sec. of last pull-up

Accessory

Metcon (Distance)

With Partner:

Sled push / row relay x 10 min.

Partner pushes sled 100m while you row max cal then switch.

Metcon (Time)

With Partner:

1 to 10 to 1 HSPU relay for time

Me 1, you 1, me 2, you 2…up to 10 and back to 1.

Scaled = HR pushups

RX+ = Strict

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP

20 synchro TTB

20 synchro bar-facing burpees

scaled: knees above hips

RX+: 8 min amrap

20 synchro TTB

20 synchro BFB

10 synchro bar muscle ups

10 synchro BFB