CrossFit On Track – CrossFit
Push Press (8 min to build to a heavy 5-Rep)
Metcon (AMRAP – Reps)
At 5-rep from build:
Every :90 sec x 5
5-8 Push Press + Push Jerk
– Press Press as many as you can, then jerk what you can up to 8 reps
Metcon (AMRAP – Reps)
A/B Switch:
3 Rounds
3 min A/3 min B
A: Row 30/24 Cal
AMRAP Devil’s Press 50/35
B: 150 Double Unders
or 40/30 Cal Ski
Metcon (Time)
Extras:
Bullet Club
Pre-workout: Power Clean and Jerk – 8 x 1+3 @ 70-80%
Post-workout: Hatch Squat Day 1
Undisputed Era
Pre-workout: 4 x Max reps strict C2B Pull Ups
20 GHD Sit Ups w/ Med Ball
Rest 2 min
Post-workout: 5 x 5-8 Weighted Ring Dips
8-12 False Grip Ring Row
15-20 KB Pike Crunch
SuperKliq
Pre-workout: HSPU Practice for 8 min, deficit sets of 5
Repeat Explosives: HSPU (strict or deficit)
15 sec AMRAP EMOM x 7-10
Post-workout:
Beg – 15 min x
1 min HS Hold
1 min Gymnastics Plank
50’/50′ Overhead Walking Lunge, single Arm DB
Int – 15 min AMRAP
:90 Assault Bike
:90 HS Walk for max distance
Adv – 2 RFT
30 HSPU (optional deficit or Strict)
100ft HS Walk
5 Rope Climb (optional Legless)
100ft HS Walk
30 Cal Ski
100ft HS Walk
The Elite
Pre-workout: 13 min Cap
3 Rounds for Time
30/22 Cal Assault Bike
4 Rope Climb
– with remaining time, 1RM Clean and Jerk
Post-workout: Back Squat – 4 x 8-10
