CrossFit On Track – CrossFit
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