CrossFit On Track – CrossFit

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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