Weekly Programming Week of December 11th, CrossFit The Tracks, The Tracks Burn Class

MONDAY CROSSFIT
Strength
Box Squat
70/3 ; 75/3 ; 80/3 ; 85/3 ; 75/3
percentages are off last weeks top weight
*if you missed the heavy triple last week, perform that instead. No box
WOD
AMRAP 14 min
10 Power Cleans @ 135/85
10 Handstand Pushups
250' Shuttle Run (50',75')
Weightlifting *BONUS*
Power Snatch
2^2^2^2 ; 2x2 @ 90-95% of top weight
MONDAY BURN
Split into 3 Groups
A) 15 minute Volume
10 Goblet Squats
10 DB Press
10 Russian KB Swings
10 Bent Over Row
1:00 Split Jumps
1:00 Jumping Jacks
Rest 2 min
B) 15 min Volume
10 Reverse Lunges / leg
10 Lateral Bounds (for controlled distance) / leg
10 Pushups
1:00 Jump + 90 degree turns
1:00 Jumping Jacks
Rest 2 min
C) 15 minute Volume on Bike
4 min intervals (:24 work, :36 rest)
1 min @ 6
Reverese Tabata Intervals
1 min @ 6
4 min intervals (:24 work, :36 rest)
TUESDAY CROSSFIT
Strength
Push Press
70/3 ; 75/3 ; 80/3 ; 85/3 ; 75/3 ; 70/3
WOD
For time (22 min cap)
50 Wall Balls
50 DB Front Rack Walking Lunges
50 Burpees
50 Situps
50 Overhead Squats @ 95/65
Strength *BONUS*
Deadlift
10 x 2 , every 1:30 @ 65-70% heavy triple
TUESDAY BURN
Split into 2 Groups
A) Tabata
Burpees
Rest 1 min
Mt Climber
Rest 1 min
Air Squats
Rest 1 min
Jumping Jacks
Rest 1 min
Wall Balls (light)
Rest 2 minutes
B) 25 min Row
500m Row
1 min ret
Rest 2 min
WEDNESDAY BURN
IWT
1) 6 Rounds (18 min cap)
3 Box Jumps
2 Power Cleans
10 Wall Balls @30/20 to 11'/10'
Rest 1:30
(R1 & 2 : @ 75-85% of heavy double, R3,4,5: 90% , R6: 2-5 TnG @ 75%)
Rest 5 min
2) 4 Rounds
5 Overhead Squats @ 65-75% of SN
10 Lateral Bar Burpees
Rest 1:30
Rest 5 min
3) 8 min volume
1 Bar Muscle Up
2 Strict Pullups
3 Pullups
5 Toes to Bar
Accessories *BONUS*
4 Rounds for quality
10 Split Stance KB Press (5R, 5L)
10 Single Arm KB Row / side
10 Barbell Rollouts
Gymnastics *Bonus*
10 min Volume
Rope Climb w/ legless descent

*scale to 10 min volume working on rope pulls & foot clamp

 

WEDNESDAY BURN

Split into 4 Groups

2 Rounds

A) EMOM 5

300' Shutle (25',50',75')

B) 5 min AMRAP

5 Burpees

10 Calorie Row

C) 5 min AMRAP

5 V Ups

10 Situps

15 Russian Twists / side

D) 5 min AMRAP

5 Calorie Bike

10 Russian KB Swings

1 min rest between groups

 

THURSDAY CROSSFIT

Core

4 Rounds

10 Barbell Rollouts

10 V Ups

10 Pallof Press / side

10 Pike Drag Ups

WOD

For time (15 min cap)

1500m Row

150 Double Unders

15 Thrusters @ 145/100

Gymnastics *Bonus*

10 Rounds

5-10 Ring Pushups , KB Pushups , Pushups, Elevated Pushups

10 Superman Extensions

 


THURSDAY BURN

Split into 4 Groups

A) 10 min

8-12 DB Bench Press

8-12 DB Pullover

8-12 DB Row / side

B) Bike

1000m Row @ 9

1 min rest

C) 10 min

12-15 Step Ups / leg

8-12 Wall Balls

12-15 Banded Good Mornings

D) 10 min

Teams of 3

100' Plate Push Relay

 

FRIDAY CROSSFIT

Pick your Poison

A1) Snatch EMOM

75/1*3 ; 80/1*2 ; 85-95/1*8

A2) Clean & Jerk Every :75

75/1*3 ; 80/1*2 ; 85-95/1*6

WOD

3 Rounds for time (12 min cap)

10 Cleans @ 155/105 (full ROM)

20 Toes to Bar

*scale to 10 kipping straight leg raises + 10 toes to KB

https://youtu.be/d5yQMplTevU

Strength *BONUS*

Front Squat

65/3 ; 70/3 ; 75/3 ; 70/3 ; 65/3

all percentages are off of last weeks top set of 2

 

FRIDAY BURN

Split into 3 Groups

2 Rounds

A) 2 Rounds (60, 15)

- Wall Balls

- Mt Climber

- Row

1 min rest

B) 2 Rounds (60, 15)

- Alt DB Snatch

- DB Row

- Bike

1 min rest

C) 2 Rounds

- Jump Rope

- Pushup

- Situp

1 min rest


SATURDAY

8am-12noon - Open Gym

8am - 8 Week Challenge Class

9:30am - CrossFit Class

11Aam- Burn Class


SUNDAY

9;30am-12noon - Open Gym

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