Weekly Programming Week of January 8th, CrossFit The Tracks, The Tracks Burn Class

MONDAY CROSSFIT
Weightlifting
Clean
i) 8:00 to find a heavy single
ii) 12 x 1 every :30 @ 80-85% of heavy single
*your task is to make 12 reps, not to use the heaviest weight possible
If the prescribed load is too heavy, reduce it & be consistent
**give 2:00 to change weight from heavy single to working weight
WOD
5 Rounds, each for time (24 min cap)
18 Toes to Bar
15 Burpee Box Jump Overs @ 24/20
12 DB Thrusters @ 50/35
Rest 2:00
Strength *BONUS*
5 x 8 @ 90-95% of last weeks 8
MONDAY BURN CLASSES
2 Rounds5 Throracic Bridges / side10 Infant Squats5 InchwormsSplit into 2 GroupsA) AMRAP 2045 Mt Climbers / leg20-30 Pushups1:00 Plank1:00 Jump RopeRest 1 minB) Row10 Rounds:30 Sprint:30 Rest4 min rest between groups


TUESDAY CROSSFIT CLASSES

Weightlifting
Push Press + Push Jerk + Split Jerk
1^1^1^1 (1+2+3) ; 90/1*2 (1+1+1)
WOD
4 Rounds for time (22 min cap)
20 Overhead Squats @ 95/65
20 Wall Balls @ 20/14 to 10'/9'
20 HSPU
20 Deadlifts @ 225/155
Accessories *Bonus*
4 Rounds
10 Good Mornings
10 Bulgarian Split Squats
:20 Hollow Hold
TUESDAY BURN CLASSES
Tabata Super Sets
3 Rounds
A1) DB Bench Press
A2) KB Deadlift High Pull
1 min rest
B1) KB Swing
B2) Plank (can opt for side plank, switching each round)
1 min rest
C1) Walking Lunge
C2) Air Squats
1 min rest
WEDNESDAY CROSSFIT
IWT
A) 6 Rounds
:45 Max Reps | (SN @95/65) (C&J @ 115/75)
:45 sec Max Cal Bike
1:30 Rest
Rest 5 min
B) 5 Rounds
5.3.1 Deadlift Clusters @ 90% of last weeks top weight
8 Burpees
1:00 Rest
Rest 5 min
C) 8 minute Volume
25-50 Double Unders
10 V Ups
:10 Hollow Hold
Accessories *Bonus*

4 Rounds

10 Cuban Rotations + Press

https://youtu.be/26oaoUPHWlo

10 Barbell Hip Thrusts

https://youtu.be/djkPG7RI3nc

10 Chest Supported Double KB Row (Batwings)

Bulletproof Shoulders

https://youtu.be/ACAz6HFj1xE

WEDNESDAY BURN

Split into 2 Groups

A) 2 Rounds (:45 , :15)

- KB Deadlift High Pull

- Goblet Reverse Lunges

- Single Arm KB Swing

- DB Thrusters

- Situps

- KB Deadlift High Pull

- Goblet Reverse Lunges

- Single Arm KB Swing

- DB Thrusters

- Situps

- 2 min rest (repeat)

B) 2 Rounds (:45 , :15)

- Wall Ball Chop

- Plank Walkup to Pushup

- Single Leg Straight Leg KB Deadlift

- Burpees

- Wall Balls

- Wall Ball Chop

- Plank Walkup to Pushup

- Single Leg Straight Leg KB Deadlift

- Burpees

- Wall Balls

- 2 min rest (repeat)

4 min rest between groups

 

THURSDAY CROSSFIT

Strength

Front Squat

6^6^6 ; 90/6 , 85/6

* if you perfomed this last week, do 5 x 6 @ 90% of last weeks top weight

WOD

AMRAP 30 min

1000m Bike or 500m Row

1:30 Rest

15-20 Chest to Bar Pullups

*fatigue to pullups to toe to bar

1:30 Rest

20 Box Jumps

1:30 Rest

WOD *Bonus*

3 Rounds(12 min cap)

80' Single Arm Walking OH Lunges @ 53/35

4/3 Bar Muscle Ups

THURSDAY BURN

2 Rounds

Complete 4 tabata intervals before switching exercises

Rest :30 between exercises

Jumping Lunges

Mt Climbers

Cossack Squats

Pushups

Glute Bridges

Russian KB Swings

Burpees

Situps

rest 2 min

 

FRIDAY CROSSFIT


Weightlifting

Snatch High Pull + Hang Snatch

1^1^1^ ; 90/1*2

WOD

AMRAP 12 min

1 Snatch @ 135/95

3 Power Clean & Jerks

30 Double Unders

Strength *Bonus*

Bench Press 8^8^8 ; 90/8 , 85/5

FRIDAY BURN

Split into 5 Groups

2 Rounds

Tabata

- Goblet Squat

- Mt Climber

- Single Arm KB Swing (switch each round)

- Pushup

- Jumping Lunges

1 min rest between exercises

SATURDAY

8am-12noon - Open Gym

9:30am - TRACKS CLASS - GOOD FOR ALL MEMBERS

11am - TRACKS CLASS - GOOD FOR ALL MEMBERS


SUNDAY

Open Gym 9:30am-12noon

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