CrossFit On Track – CrossFit

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Metcon (AMRAP – Reps)

8 min Skill work on Core engagement in gymnastics

– then –

Pick your best gymnastics movement

Repeat Explosives

15 sec AMRAP EMOM x 7-8 Rounds

Metcon (Time)

For Time (18 min Cap)

21-15-9

Deadlift @ 185/135

Ring Dip

– rest 2 min

21-15-9

Shoulder to Overhead @ 115/75

Pull Ups

– rest 2 min

21-15-9

Power Snatch @ 75/55

Hand Release Push Ups

Metcon (AMRAP – Reps)

Extras

Bullet Club

Pre-Workout: 1 Split Jerk Every :75 x 12 @ 60/80%

Post-Workout: “Nick Jackson”

Undisputed Era

Pre-Workout: TTB – 4 x max reps unbroken in 1 min; rest 1 min

Post-Workout:

2 Rounds

30 GHD Sit Ups

3 Rope Climb

20 GHD Sit Ups

2 Rope Climb

10 GHD Sit Ups

1 Rope Climb

– rest 1:1 between rounds, do as many/as much rope climb legless as possible

SuperKliq

Pre-Workout: 10 min Skill work on Ring MU

10 min Skill work on HS Walk

Post-Workout: REST

The Elite

Pre-Workout:

4 Rounds for Time

20/16 Cal Assault Bike

50′ OH Walking Lunge w/ Fat Bar @ 155/105

rest 1:1

Post-Workout:

For Max Cals

3 Rounds x

3 min SKi

3 min Bike

3 min Row