CrossFit On Track – CrossFit
Warm-up
Warm-up (No Measure)
Choose 1:
1: Mobility
3-5 minute row
5 min. foam roll (lats, glutes, low back)
3 min. forearm mobility
– tricep smash with barbell
– foream smash with LC ball
– wrist stretch on floor
2: Prep the power clean! 6-8 min:
3-5 box jumps
5/5 single leg step ups (transition to single leg box jumps)
5 kb deadlift
5 kb high pull
5 kb swings
3: Power clean skill complex
8-10 min (light):
high hang jump shrug
hang jump shrug
below knee jump shrug
power clean
power clean w/quarter squat catch
power clean w/ 3/4 squat catch
Skill
Metcon (No Measure)
8 min. to build to 85% 1 RM power clean
Metcon
Metcon (AMRAP – Rounds and Reps)
3 min. AMRAP
+1 power clean @ 85%
+1 front squat (same weight)
Record weight in comments.
Rest 2 minutes after
Metcon (AMRAP – Rounds and Reps)
3 min. AMRAP
+1 power clean @ 80%
+1 front squat (same weight)
Record weight in comments.
Rest 2 minutes after
Metcon (AMRAP – Rounds and Reps)
3 min. AMRAP
+1 power clean @ 75%
+1 front squat (same weight)
Record weight in comments.
Rest 2 minutes after
Metcon (AMRAP – Rounds and Reps)
3 min. AMRAP
+1 power clean @ 70%
+1 front squat (same weight)
Record weight in comments.
Accessory
Pick 1:
Metcon (No Measure)
Strength
5×8-10 reverse lunge (ea. leg)
4×15-20 hip thrusts (banded knee)
/
3-4×8-12 Bulgarian split lunge w/DB
4×5-8 good morning @ medium weight
/
4xburnout banded hamstring curl
Metcon (No Measure)
Conditioning
30-50 air squats (opt. banded knees)
+
6 rounds
40 sec. row @ pace
20 second rest
30-50 air squats (opt. banded knees)
+
6 rounds
40 sec. row @ pace
20 second rest
30-50 air squats (opt. banded knees)
Metcon (No Measure)
Functional improvement
8 min. for quality
12 air squats – banded knee
10/10 single leg toe touch
8 hanging leg raise
8 min. for quality
max effort plank
20 kb swings
8 min.
foam roll quads / butt
couch stretch
dragon stretch
pigeon stretch
