CrossFit On Track – CrossFit
Warm-up (No Measure)
Warm-Up
5 min x
Arm Swing Series
+
5-Way Simple Shoulder Opener
+
EMOM x 7
20 Double Unders
6 Burpees
– If you don’t have double unders, you can practice them or substitute a different jumping movement
Metcon (Weight)
Health:
Push Press
12 min to build to a heavy 5-Rep Push Press
…then…
2 x 8-10 @ 70-80% of your heavy 5-rep
Push Press (12 min to build to a heavy 5-rep)
Metcon (No Measure)
Fitness:
EMOM x 12
min 1: Max Unbroken HSPU
– optional strict, optional deficit
min 2: Max Unbroken Ring Dip
– optional strict, optional weighted
min 3: Rest
If any unbroken set is LESS THAN 15 reps, continue to attempt that movement with break until 40 seconds have passed
Metcon (Time)
WOD
For Time:
30 Bar-Facing Burpees
40 Overhead Squat @ 95/65
30 Burpee Box Jump Overs – 24″/20″
Health option
For Time:
30 Burpees
40 OH Squat w/ PVC or Band Overhead
30 Burpees
Metcon (No Measure)
Post WOD:
Health
Every 3 min x 6-9 Rounds
1st 3 min: Row @ medium pace
2nd 3 min: Bike @ medium pace
3rd 3 min: Run or Ski @ medium Pace
Fitness
STR:
12-15 min to Build to a heavy 5-rep Back Squat
…then…
10-8-6 Back Squat @ 75-85% of heavy 5-Rep
COND:
15-20 min x
100m Sled Push
100m Reverse Sled Drag – 4/3 Plates
– steady pace
