CrossFit On Track – CrossFit

Deadlift (3×6 @ 70%
3×5 @ 75-80%
2-3 x 2-3 @ 85+%)

This is the big focus for the day and it’s going to be HEAVY!! Listen to your body, though – if it’s not meant to be, you can stay on the low end of the weight spectrum.

Straps and belts are available on anything 80% or above. Flip grip on your sets of 2-3, if so desired.

Hang Snatch (3-rep Skill and Build
3×3 at heaviest weight from build)

Skill is the top priority. You have a good 20+ minutes to mess with this and your body is going to be taxed from the deadlift, so you may not put up huge weights. So, be fast and get under the barbell. Put a video on yourself, so you can analyze what’s really happening in your position and barbell path. Make your coach do some work 😉

Hang onto the Barbell! Build your 3-rep as heavy as you can maintain good form (check with your coach), then attempt it 3 more times at that weight. Misses are missed, don’t repeat them.

Metcon (No Measure)


 10 min x

 – Handstand Walk Practice


 – Ring MU Practice


Ring Dips: 4 x 10-15

HS Walk: get on your hands, balance your body and challenge yourself to find better positions and harder movements. Getting the body to go straight is a good start though! Heck, so is getting it up!!

Ring Muscle Ups: Good drills here include Jumping Muscle Ups, Banded Pull Throughs and Assisted Muscle Ups. Minimize bad attempts by avoiding fatigue.

Ring Dips: Volume Work, so if you need to be practicing Ring Push Ups or Dips between two boxes, do those instead. Bands are NOT your only option to scale 🙂