Weekly Programming Week of December 4th, CrossFit The Tracks, The Tracks Burn Class

MONDAY CROSSFIT
Weightlifting
Power Clean
2^2^2^2 ; 5x1 @ top weight
WOD
For time (10 min cap)
15/10 Calories on the Bike
15 KB Snatches (L) 55/35
15/10 Calories on the Bike
15 KB Snatches (R)
15/10 Calories on the Bike
Strength *Bonus*
Bench Press
3^3^3 then accumulate 15 reps @X221 @ 80%
Build to a heavy triple then take it to 80% for tempo sets
@X221 = accelerate up, :02 sec pause at top, :02 sec eccentric, :01 sec pause on chest
MONDAY BURN
Split into 2 Groups
A) Row
EMOM x 10
:24 sec Sprint, :36 rest
1 min Rest
500m Row Sprint (2 min cap)
1 min rest
EMOM x 10
:24 sec Sprint
B) Jump Rope
24 min clock
EMOM, alt
- 5 Burpees
- 8 Med Ball Cleans
*jump rope during remainder of the minute
TUESDAY CROSSFIT
Strength
Back Squat
3^3^3 ; then accumulate 15 paused reps @ 80% of top weight
WOD
5 Rounds for time (23 min cap)
15 DB Thrusters @ 50/35
50 Double Unders
3/2 Bar Muscle Ups
Gymnastics *Bonus*
10 Rounds
5-10 Ring Pushups , KB Pushups , Pushups, Elevated Pushups
1 Turkish Getup / side
TUESDAY BURN
Split into 3 Groups
A) Bike
2 Rounds (:24 , :36)
8 Rounds (:20 , :10)
2 Rounds (:24 , :36)
8 Rounds (:10 , :20)
B) 10 min AMRAP
10 Hand to Hand KB Swings
10 Pushups
10 KB Deadlift High Pull
C) 10 min AMRAP
100' Plate Push
25 Jumping Jacks
3 min rest between groups
Finish together with tabata rolling planks
WEDNESDAY CROSSFIT
IWT
1) Power Snatch + Shuttle (18 min cap)
Rounds 1 & 2
3 reps @ 75-85%
Rounds 3,4,5
2 reps @ 85-95%
Round 6
2-5 TnG Reps @ 75%
Pair with :
400' Shuttle Run
Rest 1:30
Rest 5 min
2) Deadlift + Lateral Bar Burpees (15 min cap)
4 Rounds
5.3.1 Deadlift Clusters @ 80% of heavy triple
Bike Cals @ 40% of Max Calories from test week
Rest 1:30
*3 breath rest on deadlift clusters (.)

Rest 5 min

3) 8 min volume

:10 Side Plank / side

10 Superman Extensions

10 Hollow Rocks

Accessories *Bonus*

4 Rounds for quality

10 Half Kneeling KB Press / side

*pause at top & in rack

10 Ring Rows

1:00 Plank

 

WEDNESDAY BURN

"Roxanne" - Burpees

"Bring Sally Up" - Goblet Squats

A) Row (20 min)

300m Row Every 2 min

B) 4 Rounds (:45 , :15)

DB Push Press

Alt DB Snatch

Walking Lunge

Wall Ball

Situp

 

THURSDAY CROSSFIT

Skill / Strength

EMOM 18, alt

- 10 Handstand Pushups, challenging variation

- 10 Romanian Deadlifts

*on RDL, use a load around 80% of C&J

- 100' Plate Push

WOD

AMRAP 15 min

250m Row

Double KB Front Rack Carry

Accessories *Bonus*

3 Rounds

8-15 DB Frontal Raise

8-15 DB Lateral Raise

8-15 Alt DB Bicep Curl

 

THURSDAY BURN

Split into 2 Groups

A1) 4 min AMRAP

500m Bike

15 Air Squats

10 Burpees

Rest 2 min

A2) For time (cap @ 24:00 on clock)

9-15-21-27-21-15-9

Calories on Bike

Wall Balls

B) For time

10-9-8-7-6-5-4-3-2-1

DB Thrusters

x 10 Single Unders

 

FRIDAY CROSSFIT

Weightlifting

Pick your Poison

A1) Snatch

8 x 1 EMOM

Start at 85%, may add weight after each make. MUST take weight off after each miss

A2) Clean & Jerk

8 x 1 , every :90

Start at 80%, may add weight after each make. MUST take weight off after each miss

WOD

For time (16 min cap)

1 mile Run

60 Wall Balls

30/20 Chest to Bar Pullups

Strength *Bonus*

Front Squats

2^2^2 then accumulate 15 paused reps @ 80%

 

FRIDAY BURN

Team WOD

4000m Row

150 Air Squats

150 Situps

3000m Row

120 Air Squats

120 Situps

2000m Row

90 Air Squats

90 Situps

1000m Row

60 Air Squats

60 Situps


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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