CrossFit On Track – CrossFit

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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