CrossFit On Track – CrossFit

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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