CrossFit On Track – CrossFit
Push Press (5×5; all sets heavy)
quickly build to a heavy weight; complete a set every 90 seconds
Bench Press (5 x 5-8; all sets heavy, buidling AHAP)
warm up with 2-3 sets, building to a good starting weight. Add weight as you can with each set.
SUPERSET this with GHD Sit ups or a weighted Pike Crunch – aim for 15-20 reps (or enough reps that you find things in your life to regret)
Ring Dips (4 x max reps; high difficulty gymanstics style)
High Diff Gymnastics Style: Descend to ring, pull rings apart to stretch chest, close them together, press thumbs out as your drive to the top. Go to failure
Scale as Ring Push Ups; same style.
SUPERSET this with strict Toes to Bar or Hanging Knee Raises, also to failure
Metcon (AMRAP – Reps)
w/ Partner, share the load
5 min AMRAP
Handstand Push Ups (or Push Press @ 95/65)
4 min AMRAP
Ring Dips
3 min AMRAP
Push UPs
Metcon (Time)
100 AbMat or GHD Sit ups for time