CrossFit On Track – CrossFit
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