CrossFit On Track – CrossFit
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