CrossFit On Track – CrossFit
Metcon (No Measure)
Warm-Up
3 Rounds x
30-45 sec Row
30-45 sec Bike
+
Every 2 min x 12 min
1st 2 min:
10/10 Banded Crab Walk
10 Banded Glute Bridge
6 Box Jumps
2nd 2 min:
10 KB Sumo Deadlift High Pull
8 American KB Swings
6 Box Jumps
Metcon (Time)
Health Track:
Med Ball Clean
Skill review
…then…
75 Med Ball Squat Clean for Time
– done as 30 sec on/20 sec off
Skill Hang Clean
– do skill work with light barbells until both groups are caught up
Metcon (Weight)
Fitness Track:
Clean Complex x 12 min
2 Clean Pull +
2 Hang Clean (any)
– 1 complex a minute x 4
– 1 complex every 2 min x 4
– record heaviest complex
Clean Pull (6-8 min)
3 x 4 @ 110% or more of heaviest clean complex
Metcon (AMRAP – Rounds and Reps)
4 min AMRAP:
7 Hang Power Clean
5 Front Squat @ 95/65
…then…
1 min rest
…then…
4 min AMRAP
5 Hang Power Clean
3 Front Squat @ 135/95
…then…
1 min rest
…then…
4 min AMRAP
3 Hang Power Clean
1 Front Squat @ 165/105
Pick up where you left off
Health Track:
3 Rounds x
4 min on / 1 min rest
7 Hang Power Clean
5 Front Squat @ 95/65
7 Burpees
Metcon (Time)
Post WOD:
Health Track – Group Stretch
Fitness Track
Strength
Back Squat – 4 x10; relatively heavy
Bulgarian Split Squat – 4 x 12-15 per leg, light
Conditioning:
For Time:
1k Row
200m Run
750m Row
200m Run
500m Row
200m Run