CrossFit On Track – CrossFit
Warm-up
Warm-up (No Measure)
Mobility:
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
Metcon
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
Accessory
Metcon (No Measure)
Strength:
Rest Day
OR
Catch up on Tuesday / Wednesday work (press / pull strength)
Metcon (No Measure)
Conditioning:
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
