CrossFit On Track – CrossFit
Warm-up (No Measure)
Warm-Up:
5 min x
6 Burpees
8 Air Squats
10 Hollow Rocks
+
5 min x
3 Deadlift
3 High Pull
3 Power Clean
3 Push Press/Jerk
Power Clean + Jerk (7 min to build a C&J; 5 reps EMOM x 7)
Metcon (Time)
WOD:
3 Rounds for Time
32 Wall Ball
24 Toes to Bar
16 Box Jumps
8 Power Clean and Jerk @ 135/95
Metcon (Time)
Extras:
Bullet Club
Pre-Workout: Snatch – 5×3 @ 75-80%
Post-Workout: Hatch Squat Week 1, Day 2
Undisputed Era
Pre-Workout: Gymnastics Complex
1x 6 TTB, 4 Pull Ups, 2 C2B
1x 6 TTB, 4 C2B, 2 BMU
3-5x 8 TTB, 5 C2B, 2 BMU (+1 per round)
Post-Workout:
4 Rounds x
15 Evil Wheel
15 False Grip C2Ring Ring Row
15 Narrow Bench Press
SuperKliq
Pre-Workout: Repeat Explosives – HSPU; 15 sec AMRAP EMOM x 7-10
Post-Workout:
5 Rounds x
6 Kipping C2B
15 GHD Sit Ups
2 Rope Climb – legless as much as possible
The Elite
Pre-Workout:
10 Rounds for Time
5 Strict HSPU
3 Muscle Ups
1 Power Clean and Jerk @ 225/155
Post-Workout:
“AJ Styles” (from Bullet Club)