CrossFit On Track – CrossFit
Warm-up
Warm-up (No Measure)
Pick 1:
1. Mobility:
3 rounds
9 cal row
6-10 push-ups
3 min.
Banded shoulder floss on post (12 per arm, rotation up, press up, press forward)
3-5 min x
4 way banded
pec minor
over-the-top tricep
scap (across body)
lat (through your head)
2. Movement prime
5 min. x
iron scap
15-20 reverse fly
12-15 ext rotation
12-15 90 degree ext rotation
15-20 kick backs
5 min. x
5-7 single-arm db press per side
3 inch worms
5-7 plyometric push-ups
3 min. x
3 HS kick ups w/10 sec. hold
2 HS negatives
2 HS push-ups
3. Running prep
3 min job
5 min.
20 high knees
20 butt kickers
20 frankensteins
5-8 min. x
50m run (increasing pace and stride) – walk back to start
Metcon
WOD prep
HSPU skipp x 8 min.
Identify ideal HSPU dept + position
Learn to kip
Demonstrate good push-up mechanics
Metcon (Time)
For time
30-25-20-15-10-5
HSPU
200m run for every minute you take on HSPU (e.g. if it takes 1:05 to complete a set of HSPU, then you run 200m. If it takes 2:01, then you run 400m, etc).
Accessory
Pick 1
Metcon (No Measure)
Strength:
4×6-8 bench press (heavy)
superset
4×15-20 GHD situps
4×8-15 ring dips
superset
4×10 crossover knees to elbows (hanging straps) – per side
4×8-12 single arm land mind press
superset
4×9-12 high angle DB row
Metcon (No Measure)
Conditioning
10 min.
50 double unders
12 burpees
12 min. x
15 push ups
15 ring rows
25′ HS walk or 2 wall walks
For time
100 abmat or GHD situps
Metcon (No Measure)
Functional improvement
7 min.
banded pull-apart series; 7 reps ea; 6 positions
7 min. x
30 sec. bar hang
30 sec pvc pass through
5 push ups w/5 sec. hold at top
9 min. x
I, T, Y’s on the wall – 1 min. each
