CrossFit On Track – CrossFit
Warm-up (No Measure)
Warm-Up
4 x
Yoga positions, quickly cycle
Child’s Pose
Cat/Cow
Up Dog
Down Dog
+
7 min x
30 sec Dead Bug
30 sec KB Swing
30 sec Glute Bridge
Deadlift (3×3, heavy; then 3×12, medium)
Metcon (3 Rounds for time)
Every 5 min x 3
2 Rounds
15 American KB Swings – 55/35#
15 Toes to Bar
15 Burpees to Reach
Metcon (Time)
Extras:
Bullet Club
Pre-Workout: Snatch 6×2 @ 85%+
Post-Workout:
6 Rounds x
4 Snatch Grip Deadlift, slow
8 WIdegrip Strict Pull Ups
12 Cal Ski Erg
16 GHD Sit Ups
Undisputed Era
Pre-Workout: 15 sec AMRAP Pull Ups EMOM x 10
Post-Workout:
6 Rounds x
Max Effort Plate Pinch Hold
Max Reps False Grip Ring Row
25 GHD Sit Ups
SuperKliq
Pre-Workout:
Accumulate 4 min in False Grip full hang from rings
Accumulate 50 Chest to Bar Strict Pull Ups w/ 2 sec hang at bottom
Post-Workout:
15 min x
10 Ring Dips
15 Cal Ski Erg
20 GHD Sit Ups
15 Evil Wheel
The Elite
Pre-Workout:
5 Rounds for Time
5 Ring MU
12 Burpees to Rings
Post-Workout:
5 Rounds x
500m Row; rest as needed
