Weekly Programming Week of October 30th, CrossFit The Tracks, The Tracks Burn Class

NEW CLASS TIMESThe 10:30am class doesn't exist anymoreThe 6pm CrossFit is now 6:15pmThe 7pm CrossFit is now 7:15pmThe 6pm Burn is now 6:15pm
CROSSFIT WORKOUTS
MONDAY
Strength
Deadlift
5^5^5 then accumulate 15 paused reps @ 85%
WOD
3 Rounds, every 7 min
15/10 Calories
6/4 Bar Muscle Ups
8 Power Snatch @ 125/80
15/10 Calories
Push the calories hard each time
as few sets as possible on the muscle ups
power snatches need to be unbroken
Weightlifting
Pause Snatch + Hang Snatch
1^1^1^1 ; 3x1 @ 90-95% of top set
both pause & hang directly above knee.
:03 sec pause
TUESDAY
Strength
A1) Bench Press
5^5^5 then accumulate 15 paused reps @ 85%
A2) Band Pull Aparts
3 x 10
WOD
5 Rounds for time (15 min cap)
30m Walking Lunge w/ 50/35 @ sides
60m Shuttle (5-10-15m)
Gymnastics
Muscle Up Progressions
15 min Volume
- Strict MU + Negative (:10)
- Strict MU
- MU Negative & 3,2,1 MU Drill
- Toenail Pullups + Pushups
WEDNESDAY
Weightlifting
Pause Clean + Hang Clean
1^1^1^1 ; 3x1 @ 90-95% of top set
both pause & hang directly above knee.
:03 sec pause
WOD
AMRAP 12 min
5 Deadlifts @245/165
10 Pushups
15 Air Squats
Accessories
3 Rounds for quality
10 Split Stance KB Press (5L then 5R)
https://youtu.be/Hq7CiDjHsJs
10 Single Arm KB Row / side @ X331
15 Hanging Knee Raises w/ controlled eccentric
THURSDAY
Weightlifting
Low Hang Snatch
2^2^2 , 3x2 @ 90-95%
WOD
1500m Row
40 DB Thrusters @ 50/35
20 Burpees to Target
Gymnastics
Strict Pullup Development
15 min volume
FRIDAY
Strength
Front Squat
3^3^3 then accumulate 15 paused reps @ 85%
WOD
For time (15 min cap)
40 Burpees
30 Power Cleans @ 75/55
30 Burpees
30 Power Cleans @ 115/85
20 Burpees
30 Power Cleans @ 145/100
10 Burpees
30 Power Cleans @ 165/110
Strength
Strict Press
5^5^5 then accumulate 15 paused reps @ 85%
BURN WORKOUTS
MONDAY 
Split into 2 Groups
A) AMRAP 20 min
1500m Row
40 DB Thrusters
20 Burpees
1000m Row
30 DB Thrusters
15 Burpees
500m Row
20 DB Thrusters
10 Burpees
B) 5 Rounds (:20 , :10)
Jump Rope
Pushups
Jumping Jacks
Mt Climbers
Russian KB Swings
Plank Hold
1:00 Rest
5 min rest between groups
TUESDAY
Split into 2 Groups
A) Bike Sprints
8 Rounds (:10 , :20)
Rest 2:00
8 Rounds (:15 , 15:)
Rest 2:00
8 Rounds (:20 , :10)
Rest 4:00 , switch
B) Legs
Box Jumps
8 Rounds (:10 , :20)
Rest 2:00
Wall Balls
8 Rounds (:15 , 15:)
Wall Sit
8 Rounds (:20 , :10)
Rest 4:00 , switch
All together
1 min max situps
WEDNESDAY
Split into 3 Groups
A) AMRAP 12 min
20 Alternating DB Bench Press
10 Single Arm DB Row / side
10 DB Pullover
B) AMRAP 12 min
10 Goblet Squats
10 Glute Bridges
10 Banded Lateral Walks / side
C) AMRAP 12 min
3 Turkish Getups
20 Alt DB Snatches
3 min rest between groups
THURSDAY
5 Rounds (:45, :15)
- Jump Rope
- KB Swings
- Plate Push
- Shuttle Run
- Walking Lunge
- Mt Climber
- Pushup
- Burpee
- Jump Rope
Rest 2:00
FRIDAY
Split into 2 Groups
A) AMRAP 20
8-12 Double KB Front Squats
8-12 Staggered Leg RDL / side
:15 sec Side Plank
8-12 DB Push Press
4-6 Inch Worms
:30 sec Plank
B) AMRAP 20 min
Run 1 lap
250m Row
500m Bike
Rest 1:00
5 min rest between groups

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