CrossFit On Track – CrossFit
Warm-up (No Measure)
Warm-Up:
3 Rounds x
1 min Row
5 Inch Worms
10 Hand Release Push Ups
15 American KB Swings
+
2 Rounds x
10 Banded Pass Throughs
10 Banded Pull Aparts
10 Banded External Rotations
10 Banded Overhead Press
+
3 Rounds x
10 Banded Squats
10 Banded Glute Bridge
5 Box Jumps
Metcon (Time)
Health:
Review: Med Ball Clean
Option 1: Learn Skill
Option 2: 75 Med Ball Clean for Time
Skill: DB Push Press/Push Jerk
– Dip and Drive
– Finishing position
– Receiving the Push Jerk
Complex:
With time remaining
3 Strict Press +
4 Push Press +
5 Push Jerk
w/ DBs
Metcon (Weight)
Fitness:
8 min x
Clean and Jerk Complex
Medium weight, building
1 Power Clean +
1 Hang Clean (squat or power) +
2 Front Squat +
1 Push Jerk +
1 Split Jerk
Every 90 sec x 5
2 Clean + 1 Jerk, building AHAP
Metcon (Time)
WOD:
4 Rounds for Time
20 Front Squat – 95/65
15 Shoulder to Overhead
10 Front Squat
5 Shoulder to Overhead
– Rest 2 min
Health:
4 RFT
20 Goblet Squat
15 Hand Release Push Up
10 Goblet Squat
5 Hand Release Push Up
– Rest 2 min
Metcon (No Measure)
Post WOD:
Health
3 min Walk or Bike to recover
+
5 min Quad Foam Roll
+
Couch Potato Stretch
– 3 x 45 sec per side
+
Toe Reach Stretch x 2 min
Fitness
STR:
EMOM x 10
min 1: 5-8 Sandbag Over Shoulder
min 2: 100 ft Sandbag Carry
+
400m Sled Push (6/5 plates)
COND:
EMOM x 10
min 1: max Cal Row
min 2: max Distance Farmer Carry
+
75 Burpees