CrossFit On Track – CrossFit

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Warm-up (No Measure)

2 Rounds x

3 Inch Worms

6 Air Squats w/ pause at bottom

12 Reverse Lunges, alternating (2nd round to Yoga Lunge)

+

2 Rounds x

6/6 Single-Leg Toe Touch

10 Jump Squats to Parallel

+

3 Rounds x

5/5 Lateral Lunge (optional empty barbell)

5 Deadlift

5 High Pull

5 Front Squat

Metcon (AMRAP – Reps)

Health

Skill Review: Med Ball Clean

– option 1: learn med ball skill

– option 2: 5 min AMRAP Med Ball Clean

Skill: Barbell Power Clean, Squat Clean

– Hang Jump Shrug

– Clean Pull

– Hang Power Clean

– Power Clean

– Hang Squat Clean

Metcon (Weight)

Fitness:

5 min to build to 75% of 1RM Power Clean

+

EMOM x 10

2 Power Clean + 1 Front Squat

+

3 sets x

1 Power Clean +

3-5 Front Squat

@ 75% or more of 1RM Power Clean

(5 min Cap)

Metcon (Time)

WOD:

5 Rounds for Time

5 Deadlift

5 Bar-Facing Burpee

3 Power Clean

3 Bar-Facing Burpee

1 Squat Clean

1 Bar-Facing Burpee

– Rx+: 225/155

– Rx: 185/125

Health Option:

15 min AMRAP

15 Deadlift

15 Football Burpee

10 Power Clean

10 Football Burpee

5 Front Squat

5 Football Burpee

– @ 95/65

Metcon (No Measure)

Post WOD:

Health

15 min Assault Bike @ easy pace

+

10 min Stretch for Quad, Glute and Hamstring

Fitness

STR:

Single-Leg Reverse Lunge: 4 x 10-12

– make sure weights are heavy before you start counting sets

Barbell Hip Thruster: 4-5 x 8-10 HEAVY

COND:

EMOM x 12

min 1: 14/11 Cal Assault Bike

min 2: f50 Double Unders