CrossFit On Track – CrossFit

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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