Weekly Programming Week of November 20th, CrossFit The Tracks, The Tracks Burn Class

Holiday Schedule

There will be 3 classes Friday & Saturday. All 3 classes will be open for ALL members. The programming will be built for to work for CrossFit members, Burn members & Challenge Members.

There will also be open gym on both days.

Thursday

Closed For Thanksgiving

Friday 

8am-12noon Open Gym
8am - Lenzie
9:30am - Dillon
11am - Lenzie

Saturday 

8am-12noon Open Gym

8am - Melissa
9:30am - Melissa
11am - Dillon

Sunday 

 Closed


MONDAY CROSSFIT

Strength

Thruster
1RM
WOD
Power Output
Running Clock
@ 0:00
1 min max Calories on Bike
@5:00
For time (10 min cap)
10 Chest to Bar Pullups
10 Power Cleans @ 135/85
15 Handstand Pushups
15 Back Squats
20 Toes to Bar
20 Deadlifts
25 Pushups
*push for clean, unbroken sets
*limit transition time
Strength *Bouns*
Bench Press
5RM

MONDAY BURN

Split into 2 Groups
A) Row (22 min cap)
2000m Row for time
:30 Lizard / side
:30 Cat Cow
1000m Row For time
:15 Lizard / side
:30 Cat Cow
3 x 500m Row for time
:15 Lizard / side
B1) 10 min Volume
8-12 Alt DB Bench Press / side
8-12 DB Snatch / side
8-12 DB Cross Body Hammer Curl / side
2 min rest
B2) 10 min Volume
8-12 Wall Balls
12-15 Russian KB Swings
15-20 Situps
4 min rest between groups

TUESDAY CROSSFIT


Weightlifting
Snatch
EMOM
75/1*5
80/1*4
85/1*3
90/1*2
95/1
add 2.5% until miss
WOD
Row
2000m time trial
Accessories *Bonus*
3 Rounds for Quality
15 Hollow Snaps
10 Alternating KB Press / side
10 Bulgarian Split Squats / side
15 Hami Curls on a Rower

TUESDAY BURN

Split into 3 Groups
A) Bike Sprints
8 Rounds (:20 , :10)
1 min Rest
8 Rounds (:15 , :15)
1 min Rest
8 Rounds (:10 , :20)
B) 14 min Volume
5 Man Makers
100' Plate Push
C) 14 minute Volume
1:00 Jump Rope
:20 sec Side Plank / side
:20 sec Mt Climber


WEDNESDAY CROSSFIT

Warm-up
WOD

"Open Test"
AMRAP 20 min
50 Wall Balls
50 Double Unders
40 Box Jumps
40 Toes to Bar
30 Chest to Bars
30 Bar Facing Burpees
20 Cleans @ 145/100
20 Jerks @ 145/100
10 Snatches @ 145/100
10 Muscle Ups


WEDNESDAY BURN

Split into 5 Groups
Deck of Cards
2-10 Face Value
Jack = 12
Queen = 13
King = 14
Ace = 15
Joker = 200' Plate Push
Spades = Walking Lunges / leg
Hearts = Calories Bike or Row
Clubs = Wall Balls

Diamonds = KB Deadlift High Pull

CLOSED THANKSGIVING

FRIDAY ALL CLASSES

Warmup
1/2 Strict Cindy
10 minutes
5 Strict Pullups / Chinups
10 Pushups
15 Air Squats
WOD
6 Rounds for Reps
:24 Thrusters , (prefered KB or DB, CF can use barbell)
:36 rest
:24 Calorie Row
:36 rest
:24 Burpees
:36 rest
:24 Double Unders
1:00 rest
Core Finisher
Team Russian Plate Twist Relay
100/bs Down & Back
CF *Bonus*
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
Challenge & Burn Bonus
3 Rounds
15 Walking Lunges / Leg
10 Alternating Bicep Curls / Arm
15 Banded Tricep Press Down

SATURDAY ALL CLASSES

WOD
Staggered Heats
3 Rounds at MAX EFFORT
this is all out
250m Row
10 KB Swings @ 70/55
10 Burpees
10 KB Swings
10 Burpees
10 KB Swings
250m Row
12 minute rest

Sunday

CLOSED

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Building B 
Erlanger, KY 41018 

859-905-0171

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