CrossFit On Track – CrossFit
Warm-up (No Measure)
3 min Row, easy pace
+
18 min x
1st 6 min:
8 Burpees
8 Air Squats
8 Ring Rows
2nd 6 min:
6 DB Deadlift
6 DB Hang Power Clean
6 DB Front Squat
3rd 6 min:
4 Devil’s Press
4 DB Cluster
4 Chin Up
Metcon (Weight)
Health
EMOM x 10
min 1: Max Reps Med Ball Clean
min 2: 5-10 Box Jumps
Deadlift
Build to a heavy 5-Rep Deadlift in 10 min
…then…
3 x 10 @ 70% of your heavy 5-rep
Bentover Row
4-8-12, heavy
Metcon (Weight)
Fitness
Pause Clean Complex
8 x building heavy
1 Clean Liftoff +
1 Clean Pull +
3 Pause Clean
Squat Clean
3 @ 80%
2 @ 85%
1 @ 90%
1 @ 90+%
Clean Pull + Hang Shrug
3 x (4+5) @ 110-120% of 1RM Clean
Metcon (Weight)
Post WOD
Health
5 min Bike or Row
+
Foam Roll Glutes/Quads/Back
+
Stretch Hanstirngs/Hips/Quads
Fitness
STR
Front Squat:
– Build to a heavy 5-rep Front Squat
– 3 x 5 @ 90% of heavy 5-rep
– 1 x Max Reps @ 80% of heavy 5-rep
COND
Bike Intervals
10 x
20 sec Bike Sprint
40 sec Rest pace
+
4 x Max Reps Unbroken Wall Ball
– cap each set at 50 reps
– rest 1 min between sets
