CrossFit On Track – CrossFit
Warm-up
3-5 min. row/run/bike
+
10 min.
5 C2B
7 HSPU
9 TTB
Build each movement from simpler to more complex. Move quickly and get more done. If you transition slowly, you’re just losing training!
+
Quick tests:
Do all 3; rest between tests; does NOT have to be unbroken. RECORD YOUR RESULTS!
1 min. max reps C2B
1 min max reps HSPU
1 min max reps TTB
Metcon (AMRAP – Reps)
1 min. MAX reps C2B
Metcon (AMRAP – Reps)
1 min. MAX reps HSPU
Metcon (AMRAP – Reps)
1 min MAX reps TTB
Metcon
Metcon (AMRAP – Reps)
5 min. AMRAP for reps (cap 105)
15 Am. KB Swings 55/35
30 HSPU
15 Am. KB swings
20 HSPU
15 Am. KB swings
10 HSPU
STOP
Metcon (AMRAP – Reps)
5 min. AMRAP for reps (cap=90)
10 burpees
30 C2B
10 burpees
20 C2B
10 burpees
10 C2B
STOP
Accessory
Bench Press (4×5; all heavy – 1-20 GHD sit-ups between sets)
Strict Pull Ups (4×5; AHAP / weighted – 10-20 hollow-rocks between )
Pull Ups with no kipping movement
Metcon (No Measure)
DB curl & press
3×15-20; rest 1 min. between sets and do 15-20 banded reverse flies.
