Weekly Programming Week of 2/5/18, CrossFit The Tracks, The Tracks Burn Class

BURN SCHEDULE

MONDAY

Split into 2 Groups

A) EMOM 22

0:00 - 5:00

20 KB Figure 8 Swing

https://youtu.be/xpHWMC2_e3c

@ 6:00

:45 Max Burpees

1 min Rest

8:00 - 13:00

15 KB Deadlift High Pull

@ 14:00

:45 Max Burpees

1 min Rest

16:00 - 21:00

10 Russian KB Swings

@ 22:00

:45 Max Burpees

B)

2 Rounds

EMOM x 14

Jumping Jacks

Jumping Lunges

Lateral Bounds

Plank reach through w/ DB Drag

Side Plank (switch half way through)

Hollow Hold

Rest

Repeat for 1 more round

10 Minutes Volume

20 Goblet Squats

20 Single Leg Broad Jumps (10/leg)

^ jump with one, land with 2

20 DB Bicep Curls

*non alternating

 Classic Kettlebell - Figure 8

TUESDAY

4 Rounds (:50 , :10)

Wall Balls

Mt Climbers

Hand to Hand KB Swings

Pushup

Alt Reverse Lunges

Double KB Row

Alt Cossack Squat

Plank Walkups

Twisting Single Arm KB Push Press (L)

Twisting Single Arm KB Push Press (R)

Rest 2 min

WEDNESDAY

Split into 2 Groups

A) 14 minutes

Bike

500m Easy

1000m Hard


B) 14 minutes

10 Box Jumps

10 Bulgarian Split Squats / leg

10 Hamstring Curls on the Rower

50 Calf Raises , full ROM


C) 14 minutes

5 Man Makers

350' Shuttle Run (50' , 75' , 50')


Rest 2 min between groups

THURSDAY

3 Rounds

5 Inchworms

10 Spiderman Lunges (5 / leg)

15 Air Squats

20 Stroke Row Complex


Rowling

10 Frames

200m Distance

# of meters from 200 = # of DB Thrusters

Strike = Plate Push

FRIDAY

Split into 2 Groups

A) EMOM 14, alt

:45 Calorie Row

:45 Alt DB Bench Press

:45 Calorie Row

:45 DB Push Press


B) EMOM 14, alt

:15 Bike Sprint, :15 Rest , :15 Sprint (2 sprints in the same minute)

:45 Death March


C) EMOM 14, alt

:45 Wall Sit

:45 Hollow Hold or Plank


Rest 2 min Between Groups


CROSSFIT SCHEDULE

MONDAY

Strength

Back Squat

5^5^5 ; 5 @ 90%


WOD

5 Rounds, each for time (16 min cap)

10 Handstand Pushups

20 Double Unders

10 Box Jump Overs @ 24/20

20 Double Unders

1:00 Rest


Weightlifting *Bonus*

Push Jerk

12 x 1 , EMOM

*start @ 65% of 1RM Clean & Jerk, build to a heavy single

**add weight after no fewer than 2 good sets

***these should be crisp & fast with a focus on position & timing

TUESDAY

Weightlifting

Hang Snatch

i) 8:00 to establish a heavy single

ii) 8 x 2 , every :45 @ 80-85% of heavy single


WOD

3 Rounds for time (10 min cap)

12 DB Squat Snatch (L)

50' DB OH Walking Lunge (L)

12 DB Squat Snatch (R)

50' DB OH Walking Lunge (R)


Accessories *Bonus*

3 Rounds for Quality

10 Single Arm Landmine Press / side

https://youtu.be/jCfcGei-NqM

10 Landmine Meadow Rows / side

https://youtu.be/xPEjV--GUP4

10 Split Squats w/ Bilateral Foot Elevation / side

https://youtu.be/NeXiA9VcAKc

 EricCressey.com: Coaching the Landmine Press

 Landmine Meadows Row Tutorial

 Split Squat with Bilateral Foot Elevation

WEDNESDAY

IWT

Coach Lead Barbell

A) Clean

0:00 - 8:00

Establish a heavy single

8:00 - 10:00

Rest

@ 10:00

Hang Clean

12 x 1 , every :30 @ 80-85% of todays single


Rest 4 min


B) 10 Rounds for time (12 min cap)

4 Toes to Bar

3 Power Cleans @ 135/85

2 Push Press

1 Jerk


Rest 4 min


C) 8 min Volume

8 Bentover Rows, Supine Grip

8 Good Mornings

:20 Hollow Hold


Endurance *Bonus*

3 Rounds for Quality

3 Turkish Getups / side

500m Row @ 8-9 RPE

THURSDAY

Skill Endurance

EMOM 20, alt

i) 15 KB Swings @ 55/35

ii) 10-15 Lateral Burpees Over DBs

iii) 10-15 DB Thrusters

iv) Gymnactics Skill

Rounds 1 -2 : 5/3 Bar Muscle Ups

Rounds 2-3 : 8/5 Chest to Bar Pullups

Rounds 3-4 : 10/8 Pullups

Rounds 4-5 : 10-15 Toes to Bar

*choose the skill each round based off of individual proficiency

ex: if you're efficient at bar muscle ups, you would do them both rounds 1 & 2. If you have them but they aren't clean, you would work more rounds of chest to bars


WOD

For time (23 min cap)

1000m Row

50 Situps

100 Wall Balls

50 Situps

1000m Row


Accessories

3 Rounds for Quality

20 Russian KB Swings (heavy)

20 Hip Thrusts

10 Jefferson Curls

FRIDAY

Weightlifting

i) Clean

8:00 to find a heavy single for the day

ii) TnG Cleans

8 x 2 , EMOM @ 80-85% of heavy single


WOD

For time (15 min cap)

27 Bar Facing Burpees

12 - 9 - 6

Hang Squat Clean @ 135/95

Chest to Bar Pullup

27 Bar Facing Burpees


Accessories *Bonus*

3 Rounds

10 Strict Pullups or Chinups

10 Half Kneeling Landmine Lateral Raise / side

https://youtu.be/XAiZJP7bHKg

10 Split Stance Romanian Deadlifts / side

https://youtu.be/g3KHlUXN29g

10 Inverted Rows

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