Weekly Programming Week of November 13th, CrossFit The Tracks, The Tracks Burn Class

NEW CLASS TIMES

The 10:30am class doesn't exist anymore

The 6pm CrossFit is now 6:15pm

The 7pm CrossFit is now 7:15pm (no Friday class)

The 6pm Burn is now 6:15pm


MONDAY CROSSFIT
Strength
Back Squat
5RM then accumulate 15 paused reps

WOD
AMRAP 12 minutes
3 Muscle Ups
12 Hang Cleans @ 135/85

Weightlifting *Bonus*
Pause Snatch + Hang Snatch
Build to a max
pause & hang directly above knee
:03 sec pause


MONDAY BURN
Split into 4 Groups
Tabata
A1) Goblet Squats
A2) Hand to Hand Swings
1 min rest
B1) Burpees
B2) Mountain Climbers
1 min rest
C1) Box Jumps
C2) Elevated Pushups
1 min rest
D) Rowing Calories
1 min rest

TUESDAY CROSSFIT
Strength
Push Press
5RM

WOD
For time
1 mile Run
40 Box Jump Overs @24/20
20 KB Swings @ 70/55

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

TUESDAY BURN
Split into 2 Groups
A) 20 min
2000m Bike
1 min Rest
B1) 8 minutes
8 Inch Worms
16 Wall Balls
B2) 8 minutes
4 Man Makers
20 Russian Twists
4 min rest between groups

WEDNESDAY CROSSFIT

Weightlifting
Pause Clean + Hang Clean
Build to a max
pause & hang directly above knee
:03 sec pause

WOD
For time (12 min cap)
50 Toes to Bar
40 V Ups
30 Pullups
20 Strict Pullups

Gymnastics *Bonus*
Rope Climb Development
15 minutes volume
Listed from most to least difficult
- Strict Legless Rope Climb from seated
- Strict Legless Rope Climb from standing
https://youtu.be/dlXYbo0GOCE
- Legless Rope Climb
- Rope Climb w/ Foot Clamp
https://youtu.be/AD0uO7JGdZU
- Long, Medium, or Short Pulls on Rope (3-5/side)
https://youtu.be/LyYDeUgGIrA
https://youtu.be/NL5FftAVOcg
https://youtu.be/W_7R7LDg7JA
- Laying to Standing Rope Climb
https://youtu.be/Dy4PVpo9J_w

WEDNESDAY BURN
Split into 3 Groups
A) 12 minutes
250m Row
12 DB Push Press
B) 12 minutes
12 DB Snatch (L)
12 DB Snatch (R)
12 Goblet Jump Squats
C) 12 minutes
Jump Rope
EMOM 6 Burpees
3 min rest between groups

THURSDAY CROSSFIT

Weightlifting
Split Jerk
3RM

WOD
For time (10 min cap)
15-12-9
DB Snatch (L)
DB Snatch (R)
Burpees
Endurance *Bonus*
6 Rounds
2000m Bike @ 7
1:00 Rest

THURSDAY BURN
Split into 3 Groups
A) 12 minutes
Alternating DB Bench Press x 8-12 / side
Step Ups x 12 - 15 x side
B) 12 minutes
Russian KB Swing x 12-15
Plate Push x 100'
C) 12 minutes
Max Distance Row

FRIDAY CROSSFIT

Strength
Deadlift
5RM
*double overhand until max set

WOD
For time (10 min cap)
2-4-6-8-10
DB Power Clean @ 50/35
DB Front Squat @ 50/35
Chest to Bar Pullup

Strength *Bonus*
Front Squat
Quickly build to a heavy set of 3
then accumulate 15 paused reps @ 80%

FRIDAY BURN
Tabata Rolling Plank
3 Rounds (:60 , :15)
- Goblet Squat
- Mt Climber
- Russian KB Swing
- Man Makers
- Split Squats (switch @ :30)
- T Pushups
- Alt Goblet Cossack Squats
- Russian Twists
- DB Push Press
- Row
- 2 min Rest

Saturday

MOCK WEIGHT LIFTING MEET 

9:00am - REGISTER HERE

Open Gym 8am-12noon

CrossFit Class 9:30am

Burn Class 11:00am

Sunday

Open Gym 9:30am-12noon

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