CrossFit On Track – CrossFit
Metcon (No Measure)
Skill: HSPU
Handstand Holds
4×15-45 sec.
Scale: Plank 30-60 sec.
Rest 1:1
Builder: Depth
–Start at an easy depth you can do for 5-10 reps
–Increase depth/deficit x 6 rounds until you CAN’T do 2 reps in a row
— Do sets that leave 1 or 2 reps in the tank until your last set
— Rest ~ 60-90 sec. between sets
*If you can’t get a HS hold, do push press the same way, but adding wt. instead of depth.
Metcon (Time)
BUY IN: 1000m Row
+
10 rounds
5 HSPU (RX+=deficit, scaled=heavy push press)
20 alt DB hang snatch @ 50/35
Every 2 rounds, do 75 double unders (or 25/20 cal ski)
Larger classes: Stagger start on rower by ~ 4 min.
Metcon (No Measure)
Post WOD – Pick 1 or 2
5 rounds
20 GHD Sit ups
1 min plank
HS Walk Practice x 5-10 min.
Interval ski:
10×12/10 cal sprint
rest 1:1
Clea (power or squat)
4 rep EMOM x 10 @ 50-70%
