CrossFit On Track – CrossFit

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Warm-up (No Measure)

9 min AMRAP

25′ Handstand Walk

+1 Muscle Up
Each round of this warm-up should be more challenging than the previous. Start with the easiest version of HS Walk and MU you can imagine. Crab walk/bear crawl, inch worm, wall walk, etc. Ring Row, Pull Up, C2B, MU. Each round you add a rep of the pulling movement and make it more difficult. Stop at a difficulty where you’re most challenged and add more reps.

1 RR, 2 PU, 3 C2B, 4 BMU… 5 MU…. 6 MU… etc.

25′ Inch Worm, Crab Walk, Wall Walk, HS Walk…. etc.

Bar Muscle-ups (Skill x 7 min)

brief skill work aimed at the folks who look like they’re really close to hitting a BMU, as well as a chance for folks who didn’t get to them or do many of them to clean up their movement.

Metcon (AMRAP – Rounds)

Every 90 sec x 12

2 MU or 4 C2B

8 HSPU or 8 Ring Dips

30 Double Unders
Aim for a difficult movement that allows you to finish everything within 90 seconds for at least the first round. Double Unders are welcome to fall off as people start falling apart.

Metcon (AMRAP – Reps)

10 min AMRAP


Bentover Row

Push Press
Max reps on both movements with as little rest as possible between them. Same weight for the row and push press. Aim heavy, as we’d rather see failure sets at 5-8 than 15-20. A good starting point would be 115-155 and 75-105. It stays at that weight as you go.