CrossFit On Track – CrossFit
Warm-up (No Measure)
6 min x
9 Hollow Rocks
7 Ring Rows
5/5 Reverse Lunges
+
3 Shoulder Fixes:
– Lacrosse Ball OH Extension
– Banded Scap Rotation
– Bar Hang Rotation in Extension
Metcon (No Measure)
Health:
3 Rounds x
30 sec Bar Hang
12/12 DB Bentover Row
15 Hollow Rocks
+
WOD Prep:
Build DB Hang Snatch weight and practice alternating hands
Fitness:
Skill: Hanging Movements
– Butterfly Pull Ups
– C2B Butterfly Pull Ups
– Bar Muscle Ups
Metcon (Time)
WOD:
For Time
50 DB Hang Snatch – 50/35
40 Toes to Bar
30 DB Hang Snatch
20 C2B/Pull Up
– rest 3 min –
40 DB Hang Snatch
30 C2B/Pull Up
20 DB Hang Snatch
10 Bar MU/C2B
Health:
3 Rounds for Time
40 DB Hang Snatch – 35/20
30 AbMat Sit Ups
20 Ring Row
– no rest, Cap = 16 min
Metcon (No Measure)
Post WOD:
Health
Gymnastics Plank
8 x 30 sec on/ 15 sec Rest
…then…
10 min x
2 Ascent/Descent Rope Climbs
15 Hollow Rocks
15 Banded Pulldowns
Fitness
STR:
Deadlift – 3×5 @ 70-85%
+
5 Rounds x
6-8 Pendlay Row
8-10 Strict TTB
10-12 Evil Wheel
COND:
16 min AMRAP
25/20 Cal Ski Erg
20 Ring Row
15 KB Pike Crunch
+
Tabata Hollow Rocks
– 8 x 20 on/10 off