CrossFit On Track – CrossFit

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Warm-up (No Measure)


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)


Push Press

12 min to build to a heavy 5-Rep Push Press


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)


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)


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:


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



12-15 min to Build to a heavy 5-rep Back Squat


10-8-6 Back Squat @ 75-85% of heavy 5-Rep


15-20 min x

100m Sled Push

100m Reverse Sled Drag – 4/3 Plates

– steady pace

Back Squat (12-15 min to build to a heavy 5-rep)