CrossFit On Track – CrossFit
Warm-up
Warm-up (No Measure)
Pick 1:
1. Mobility
Row or Bike 3-5 min.
5 min. foam roll glutes, thoracic spin, TFL/IT bands
5 min. banded groin floss, banded hip floss w/ext. rotation
2. Functional correction
3 rounds
150m row
10 air squats
5 per side step up or lunge
+
5 min. foam roll quads
10-15 air squats w/knees banded
+
5 min.
8-12 walking or reverse lunge w/emphasis on knee position
6 banded tempo squats
3. Movement Prime
3 rounds
5 air squats
5 box jumps
10 KB deadlift
+
3 rounds
6 banded good morning
6 banded squats
+ 5 min.
7 air squats
3 tall box jumps
Weightlifting
Setup:
In sets of 3, build to your 80% 5 sets with very little rest
With the max rep attempts, don’t do more than 15 reps. Base off est. 1 RM from new 5 RM.
Stay in motion
Use a spotter
Full rest between sets.
Back Squat (Max reps @ 85%)
Back Squat (Max reps @ 90%)
Back Squat (Max reps @ 80%)
Accessory
Metcon (No Measure)
Reverse lunge – 6×6 per leg; all heavy
4×8-10 Romanian Deadlift; work heavy
super set
4×8-12 sumo squat; medium weight
Hip Thruster
Knees Banded
4×12-15
super set
Banded hamstring curl
Single leg
4×10-12 per leg
Metcon (Time)
Conditioning
For time:
10 snatch @ 70%
+
21-15-9
pull-ups
HSPU
+
50 CAL row
Metcon (No Measure)
Functional:
3 rounds
1 min bike
1 min row
1 min rest
+
5 min. foam roll quads, glutes and back
+
5 min. couch stretch, pigeon stretch and dragon stretch
