CrossFit On Track – CrossFit
Warm-up
Warm-up (No Measure)
General Warm-up
20 cal Row
20 push ups
20 KB swings
20 ring rows
+
2 rounds
7 deadlift
7 hang high pull
7 hang power clean
WOD Prep:
1. Review power clean skill
2. Pick WOD version
3. Set weights
Metcon
Classes of 7 or less will do Linda. Larger classes will do “Team Linda”. There is a “barbell free” option as well.
Linda (Time)
10-9-8-7-6-5-4-3-2-1:
Deadlift ,1.5 Body Weight
Bench Press, Body Weight
Clean, 3/4 Body Weight
Metcon (Time)
Team Linda
20-18-16-14-12-10-8-6-4-2
Deadlift , 1.5 Body Weight
Bench Press, Body Weight
Clean, 3/4 Body Weight
Log partner and weights used in comments.
Metcon (Time)
Barbell Free Linda
10-9-8-7-6-5-4-3-2-1
Strict pull-ups
Ring dips
Box jumps
Accessory
Strength:
5×5-8 Ring Dips
4×20 GHD situps
4×8-12 landmine press per arm
3-4×12-15 per side high-low wood chop
3-4×8-12 Shoulder fly or lateral delt raise
3-4x max effort ring hold w/knee raises or hollow rock
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Conditioning:
Partner relay
5 min. AMRAP – HSPU
4 min AMRAP – ring dips
10 min. AAMRAP
10 push-ups
10 abmat situps
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Functional
4 rounds
8-15 single-arm strict press
15-20 banded reverse fly
15-20 hollow rocks
4 rounds
10 push ups
1 min. plank
rest 1 min.
I, T, Y’s
2 rounds – 1 min. each on wall