CrossFit On Track – CrossFit
Overhead Squat (15 min to build a 3-rep and accumulate volume)
Pick either OH Squat orFront Squat to do
Front Squat (15 min to build a 3-rep and accumulate volume)
Pick either OH Squat orFront Squat to do
Metcon (Time)
For Time:
40 Bar-Facing Burpees
30 Pull Ups
20 OH Squats – 95/65
30 Toes to Bar
20 OH Squats – 95/65
30 Pull Ups
40 Bar-Facing Burpees
(15 min Cap)
Metcon (Time)
Extras:
Bullet Club
Pre-Workout: Snatch – 5×3 @ 70-80%
Post-Workout: “Matt Jackson”
6 Rounds x
15 DB Strict Press
15 GHD Sit UPs
8 Widegrip Strict Pull Ups
12/12 Single Arm Bench Row
Undisputed Era
Pre-Workout: Bar Muscle Ups – 3 x max reps unbroken, full rest
Post-Workout: Repeat Explosives: TTB; 15 sec AMRAP EMOM x 7-10
5 Rounds x
15 Evil Wheel
AMRAP Strict Pull Ups
SuperKliq
Pre-Workout: 15 min x Ring MU Drills
Post-Workout:
BEG:
E3min x 5
12 False Grip Ring Row to Chest
100ft Farmer Carry
8 Strict TTB
INT:
E3min x 5
15/12 Cal Ski
8 RIng Dips
12 Toes to Bar
ADV:
E3min x 5
6-12 Ring MU
Cal Row for Remainder
The ELITE
Pre-Workout:
5 RFT
6 Ring MU
8 Power Snatch @ 65%
50 Double Unders
Post Workout:
5 Rounds for Quality
200ft Farmer Carry
5 Rope Climb
25 GHD Sit Ups