CrossFit On Track – CrossFit

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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