CrossFit On Track – CrossFit
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
