Weekly Programming Week of November 27th, CrossFit The Tracks, The Tracks Burn Class


MONDAY CROSSFIT
Weightlifting
Snatch
10 x 1 , EMOM @ 85-95% of last weeks top weight
WOD , Intervals
4 Rounds, Every 5 min
250m Row
12/9 Chest to Bar Pullups
16 Alt DB Snatches
*push the pace on the row
**aim for unbroken / as few sets as possible on C2B
***select a weight that allows you to push the pace to finish each round on DB Snatch
Conditioning *Bonus*
Prowler Pushes
10 Rounds
100' Push @ 90/45lbs @ 8 RPE
rest as needed in between
BURN MONDAY

Split into 3 Groups
A) Bike
2 Rounds
1 min Calories @ 9
1 min @ 6
:45 sec Calories @ 9
1:15 @ 6
:30 sec Calories @ 9
1:30 @ 6
B1) Tabata Pushups
B2) Tabata Wall Balls
B3) Tabata Situps
C) EMOM 12, alt
- :36 sec Russian KB Swings
- :36 sec Burpees
- :36 sec Mt Climbers
3 min rest between groups
TUESDAY CROSSFIT
Gymnastics
15 min Volume
- Strict Deficit HSPU
- Strict HSPU
- Handstand Negative to Headstand & Pike Pushups
- Seated DB Strict Press
Strength
Back Squat
3^3^3 then accumulate 15 paused reps @ 80%
Build to a heavy triple then take it to 80% for pause sets
Endurance *Bonus*
Row
6 Rounds
600m @ 8-9
300m @5-6
TUESDAY BURN
Split into 3 Groups
A) 12 min Row / Push
500m Row
500' Plate Push
400m Row
400' Plate Push
300m Row
300' Plate Push
200m Row
200' Plate Push
100m Row
100' Plate Push
any remaining time, finish on the rower @ 7
B) 12 min Jump / Core
50-40-30-20-10
Double Unders
Situps
x3 for single unders
if you finish before 8 minutes, start the 30s over again
if you finish after 8 minutes, keep doing the 10s
C) 12 min Volume
10 - 1
Goblet Squats
Russian Swings
Burpees
WEDNESDAY CROSSFIT
IWT
1) 6 Rounds (20 min cap)
2 Power Cleans @ 80-90%
Bike Cals @ 30% of Max Calories from test week
1:30 Rest
5 min Rest
2) 4 Rounds (15 min cap)
6 Thrusters @ 65%
40 Double Unders
1:30 Rest
5 min Rest
3) 8 min Volume
16 Alt Pistols
8 UB Toes to Bar
Break in two sets of 4 UB T2B if needed

5 min rest starts after last completed round

Accessories *Bonus*

4 Rounds for quality

10 Split Stance KB Press (5R, 5L)

10 Single Arm KB Row / side

10 Shoulder Block Hanging Knee Raise

Gymnastics *Bonus*

For time (10 min cap)

12/9 Rope Climbs

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

 

WEDNESDAY BURN

Split into 2 Groups

A) 25 min Row

600m @ 9

300m @ 6

B1) 12 min Volume

8-12 DB Thrusters

12-15 KB DL High Pull

1 min rest

B2) 12 min Volume

8-12 Stepup + Bicep Curl

:10 sec Side Plank / side

2 min rest between groups

 

THURSDAY CROSSFIT

Strength

Push Press

3^3^3 then accumulate 15 paused reps @ 80%

Build to a heavy triple then take it to 80% for paused sets

WOD , Rounds for time

5 Rounds for time (12 min cap)

15 Deadlifts @ 115/75

9 Box Jumps @ 24/20

6 Thrusters @ 115/75

 

THURSDAY BURN

Split into 3 Groups

A) Bike Sprints

8 Rounds (:20 , :10)

1 min Rest

8 Rounds (:15 , :15)

1 min Rest

8 Rounds (:10 , :20)

B) 14 min Volume

8-12 DB Bench Press / side

12-15 Bent Over KB Row

C) 14 minute Volume

1:00 Jump Rope

:20 sec Side Plank / side

:20 sec Mt Climber

 

FRIDAY CROSSFIT

Weightlifting

Clean & Jerk

8 x 1 , every :90 @ 85-95% of 1RM

WOD , For time

100 Double Unders

5 Rounds

7 Power Cleans @ 115/75

3/2 Bar Muscle Ups

100 Double Unders

12 min cap

Strength *Bonus*

Deadlift

10x2 , every :90 @ 80-85% of 5RM

 

FRIDAY BURN

5 min jump rope

*as they get more comfortable , work

in higher bounds, alternating, & faster singles

2 Rounds

10 Inchworms

10 Thoracic Bridges / side

10 Single Leg Glute Bridges / leg

15 Seated Wall Slides

3 Rounds (:60 , :15)

- Goblet Squat

- Mt Climber

- Russian KB Swing

- Man Makers

- Split Squats (switch @ :30)

- T Pushups (no weight)

- Alt Goblet Cossack Squats

- Russian Twists

- DB Push Press

- Row

- 2 min Rest

weights should be light enough to allow for 15-20 reps


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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