CrossFit On Track – CrossFit

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Warm-up (No Measure)


3 min. Row

3-5 min. banded shoulder floss

12x rotational

12x OH press

12x forward press

3-5 min. banded 4-way stretch

pec stretch

OH tricep

wrap around scap pull

OH lat pull

3 min. light DB snatch

General Warm-Up:

Row 500m


3 rounds

15 jumping jacks

5 box jumps

3 inch worms


3 rounds

9 hollow rocks

9 banded pull overs

9 hanging knee raises

Snatch Skill Prime:

5-8 min.

single-leg / single arm DB split snatch

3-5 per side

5-8 min. Hang pwr snatch complex (light)

Hang high pull +

Hang muscle snatch +

High hang power snatch +

Hang power snatch


WOD Prep:

6-8 min.

Build to a heavy hang power snatch

4-5 min

Introduce / setup toes through rings

Just like TTB, but with rings

Can scale to a swinging knee raise

Metcon (Time)

For time:

6 rounds

7 hang power snatch 135/95

15 TTR


Metcon (No Measure)


Rest Day


Catch up on Tuesday / Wednesday work (press / pull strength)

Metcon (No Measure)


20 min.

20-30 cal air bike sprint

20 burpees

rest 2 minutes

Metcon (No Measure)

Functional Development:

3-6 min. x light row

4 rounds

15 hollow rocks

15 supermen

3 rounds

12-15 bird dogs – L

12-15 bird dogs – R

10 min. x stretch quads, hamstrings & shoulders