CrossFit On Track – CrossFit
Warm-up (No Measure)
3 Rounds x
10 Ring Rows
10 Alt Hang DB Snatch
10 Hollow Rocks
+
3 Rounds x
10 sec Chin Over Bar Hang
10 sec Pull Up Negative
10 sec Bar Hang
– rest 1 min
+
3 Best Shoulder Fixes
Metcon (No Measure)
Health:
30 min CAP
Banded Assisted Pull Ups
5 x 3-5 Reps; explosive, building if possible, good position at top
+
4 Rounds x
8 Ring Rows (as challenging as you can make them)
8/8 DB Bench Row (AHAP)
16 Hollow Rocks
+
Chin Over Bar Hang
3 x Max Effort Hang
– 1 min rest
+
Pull Up Negative
3 x Max Effort Negative
– Full rest between efforts
– Optional coach assist if it is less than 20 sec negative
Metcon (AMRAP – Rounds and Reps)
Fitness
Pull Up Complex:
Every :75 sec x 8
3 Strict Pull Ups
5 Pull Ups or C2B
2 Bar Muscle Ups or C2B
…
then
…
7 min AMRAP
15 Hang Snatch @ 75/55
15 TTB
15 Hang Snatch @ 75/55
10 C2B
15 Hang Snatch @ 75/55
5 Muscle Up (RING = Rx+)
…
then
…
10 min to find 3RM
HANG SNATCH
Hang Snatch (10 min to find 3RM)
Metcon (AMRAP – Rounds and Reps)
7 min AMRAP
+1 Devil’s Press – 50/35
30 Double Unders
Health Option:
7 min AMRAP
+3 Burpees
30 Single Unders
Metcon (No Measure)
Post WOD:
Health
5 x 500m Row
– rest 1 min between rounds
Fitness
STR:
Snatch Balance – 7×2; building
COND:
2000m Ski
