CrossFit On Track – CrossFit

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Warm-up (No Measure)

Warm-Up

4 Rounds x

7 Air Squats

5 Burpees

30 Jump Rope (doubles or singles)

+

3 Rounds x

4 Deadlift

4 High Pull

4 Power Clean

– add weight each round

Metcon (Weight)

Barbell Cycling:

7 Rounds:

5-5-3, then 4 x 8 Power Clean – TnG

– build each round

– focus on form

– record final weight

Health Option:

Find a medium weight and practice barbell cycling

Metcon (AMRAP – Reps)

5 min on / 2 min rest x 4

75-60-45-30

Wall Ball

AMRAP Burpee Box Jump Over in time remaining
Workout Goals

(advanced):

1) Unbroken on Wall Balls as deep as you can

2) Consistent movement pattern/pace on Burpee Box Jump Overs that allows you to get 12-15 per minute.

(intermediate)

1) 15 Wall Balls within 30 seconds, short rest

2) Consistent movement pattern/pace on Burpee Box Jump Overs that allows you to get 10-12 per minute.

(scaled)

1) 10 Wall Balls as a time, resting as needed; possible scaling of reps to 60-45-30-15

2) Consistent movement pattern/pace on Burpee Box Jump Overs that allows you to get 8-10 per minute.