CrossFit On Track – CrossFit
Warm-up (No Measure)
5 min x
30 sec Jump Rope
30 sec Assault Bike
+
2 min per side
1) Calf Stretch
2) Hip Floss
3) Couch Stretch
+
3 Rounds x
5 Deadlift
5 Hang Power Clean
5 Front Squat
Metcon (Weight)
Health:
EMOM x 6
min 1: Max Reps Med Ball Clean
min 2: KB Sumo Deadlift High Pull
+
EMOM x 12
min 1: 5 Front Squat @ medium weight
min 2: 5-8 Box Jumps
Metcon (Weight)
Fitness
Every :75 x 8
2 Pause Squat Clean
– 5 sec pause at Knee
– 3 sec pause at catch
– drop reps
– build from medium to heavy
Hang Clean (3×3 @ 75% 1RM Clean)
Metcon (Calories)
WOD:
Every 2 min x 16 min
1st 2 min: 10 Power Clean @ 135/95
Max Cal Assault Bike in the time remaining
2nd 2 min: Rest
– health option: light power clean
Metcon (No Measure)
Post WOD
Health: Stretch
Fitness
STR:
– Reverse Lunge – 4 x 10 per leg
– Barbell Hip Thruster – 10 reps EMOM x 10
COND:
16 min AMRAP
200m Run
12 Back Squat @ 135/95