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

19 comments (Add your own)

1. Loustymn wrote:
Hello. And Bye.

Wed, June 13, 2018 @ 3:44 AM

2. Altonruice wrote:
bestwebcam

Wed, September 19, 2018 @ 2:45 PM

3. Altonruice wrote:
bestwebcam

Wed, September 19, 2018 @ 3:17 PM

4. Altonruice wrote:
[url=http://dlaw-firm.com/index.php?option=com_k2&view=itemlist&task=user&id=403790]bestwebcam[/url]

Wed, September 19, 2018 @ 6:39 PM

5. wrote:
You made some nice points there. I did a search on the
subject and found most people will agree
with your blog.

Sun, October 14, 2018 @ 10:31 AM

6. Dany wrote:
A wonderful job. Super helpful inomafrtion.

Tue, October 23, 2018 @ 11:06 AM

7. cheap non owners insurance Hilton Head Island SC wrote:
Hey. Very nice web site!! Man .. Beautiful .. Amazing .. I ll bookmark your site and take the feeds also I m satisfied to locate numerous useful information here within the article. Thank you for sharing..

Wed, October 24, 2018 @ 12:12 AM

8. wrote:
Here is where I put all of my expired web 2.0 accounts.
I scrape massive lists and then check to
see if they’re expired. I think you’ll be surprised by the number of accounts that I come across.
Hopefully, you’ll be able to put these expired accounts to good use.

Mon, November 26, 2018 @ 7:01 PM

9. wrote:
Piece of writing writing is also a fun, if you know afterward you can write if not it is complex to write.

Thu, November 29, 2018 @ 11:44 PM

10. wrote:
Everything iis very open with a really clear clarification of the challenges.
It was really informative. Your website is extremely helpful.
Thanks for sharing!

Fri, November 30, 2018 @ 3:00 AM

11. wrote:
I'm really enjoying the design andd layout of your site.
It's a very easy on the eyes which makes it much more pleasant for me to come here and visit more often. Did
you hire out a developer to create your theme? Excellent work!

Fri, November 30, 2018 @ 5:06 AM

12. wrote:
Hey there! I've been reading your web site for a long time now and finally got the bravery to go ahead and give you a shout out from Lubbock Tx!
Just wanted to tell you keep up the great job!

Sat, December 1, 2018 @ 4:51 PM

13. wrote:
Hmm it seems like your blog ate my first cpmment (it wass super long) so I guess I'll just
sum it uup what I had written and say, I'm thoroughly enjoying your blog.

I as well am an aspiring blog writer but I'm still new
to the whole thing. Do you have anyy tips foor novice bllog writers?
I'd definitely appreciate it.

Wed, December 5, 2018 @ 6:21 PM

14. wrote:
A fixed blade knife is what yoou wanht fοr survival.

Thu, December 6, 2018 @ 5:17 PM

15. wrote:
This is a really good tip particularly tto those new to the blogosphere.
Brief but very precise info… Thanks for sharing this one.
A must read post!

Sat, December 8, 2018 @ 12:49 AM

16. wrote:
I every time used to read post in news papers butt now as I am
a user of web so from now I am usibg net ffor posts, thanks to web.

Sat, December 8, 2018 @ 11:12 AM

17. wrote:
Paragraph writing is also a excitement, if you be familiar with after thazt you cann write
iif not it is complicated to write.

Mon, December 10, 2018 @ 6:43 AM

18. wrote:
You actually make it seem realy easy along with your presentation but I to find this
matter to be rreally one thing that I think I might never understand.
It sort of feels too complicated and extremely huge for me.

I'm havijng a look forward for your subsequent put up, I will attempt to get the cling off it!

Mon, December 10, 2018 @ 7:28 AM

19. wrote:
Hello i am kavin, its my first time to commenting anyplace,
when i read this paragraph i thought i could also make coomment due to this brilliant
article.

Wed, December 12, 2018 @ 2:44 PM

Add a New Comment


code
 

Comment Guidelines: No HTML is allowed. Off-topic or inappropriate comments will be edited or deleted. Thanks.

3139 Dixie Highway
Building B 
Erlanger, KY 41018 

859-905-0171

Map - Location