CrossFit On Track – CrossFit

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Warm-up (No Measure)

Warm-Up

3 Rounds

10 Air Squats

20 Dead Bug

30 Jumping Jacks

+

2 Rounds “27 Squats”

https://youtu.be/6CpgZHDIZRc

Metcon (Weight)

12 min to Build to a heavy 5-Rep Back Squat

– aim is 80-100% of 5RM Back Squat from last week

– if you were conservative last week, aim for 100%

– if you went HAM, aim for 90%

– if you feel like trash, aim for 80%

Back Squat (4 x 5+3; do 5 reps, rest 30-45 sec, do 3 more)

Rest 3 min between sets

Metcon (No Measure)

Post WOD:

Health

Skill: Lunge

– 5-8 min of skill work and position learning

– then, 5 x 20 alternating

Barbell Hip Thruster

– 5 x 10; light or medium weight

Fitness

COND/STR w/ Partner

15 min x

A/B Switch

A: 100ft Indoor Sled Push (medium wt)

B: 15 Barbell Hip Thruster – 225/145

+

10 min x

A/B Switch

A: 20 Lunges – (COND does jumping split lunges, STR does weighted Alt Reverse Lunges)

B: 10 Sumo Deadlift – 225/145