CrossFit On Track – CrossFit
Warm-up (No Measure)
3 Rounds x
6 per side w/ DB:
Upright Row
Thruster
Snatch
Bentover Row
– build DB weight each round
Practice Freestanding HEADSTAND x 5 min
Metcon (No Measure)
12 min x
HSPU skill work
Base skill development
OR
Repeat Explosives (12 sec AMRAP EMOM x 8)
Metcon (5 Rounds for time)
Every 4 min x 5
15 Push Press @ 95/65
15 Toes to Bar
15 Burpees to Bar
– each successful round, increase the weight of the Push Press
– 95/65
– 115/75
– 135/95
– 155/105
– 165/115
Metcon (No Measure)
Grunt Work:
Ring Dip Strength:
5 x 3-6; tempo
– between sets, 20 Hollow Rocks
+
18-15-12-9
Cal Ski Erg
Push Ups