Weekly Programming Week of November 6th, CrossFit The Tracks, The Tracks Burn Class

NEW CLASS TIMESThe 10:30am class doesn't exist anymoreThe 6pm CrossFit is now 6:15pmThe 7pm CrossFit is now 7:15pmThe 6pm Burn is now 6:15pm

A1) Push Press
5^5^5 then accumulate 15 paused reps @ 85%
A2) Weighted Chinup
4 Rounds, every 5:00
200m Run
20 KB Swings @ 70/55
15/10 Chest to Bar Pullups
200m Run
Push each run. Do NOT game these
Fight for unbroken sets on both KB & C2B
Compare to 10/16
Weightlifting *Bonus*
Pause Snatch + Hang Snatch
8 x 1 @ 90-95% of last weeks top weight
both pause & hang are directly above the knee
Back Squat
Accumualte 20 Paused Reps @ 90% of last weeks top weight
For time (18 min cap)
100 Double Unders
50 Wall Balls
75 Double Unders
40/30 Dips
50 Double Unders
30 Bar Facing Burpees
25 Double Unders
10 Shoulder to Overhead @ 185/125
Weightlifting *Bonus*
Split Jerk
3^3^3 then 5 x 1 @ 95% of top set
15 min skill practice
- Strict Muscle Up + Negative
- Kipping Muscle Up + Negative
- Muscle Up Negative & 3,2,1 Drill
- Strict Chest to Bar Pullups + Dips
- Pullups + Pushups
For time (11 min cap)
2000m Bike
40 Deadlifts @ 185/125
15/10 Bar Muscle Ups
Endurance *Bonus*
For time
400m Run
300' Farmers Carry @ 70/55lb KBs
800m Run
300' Farmers Carry @ 70/55lb KBs
400m Run
For time (7 min cap)
21 Thrusters @ 115/75
15 Thrusters @ 155/105
9 Thrusters @ 185/115
5 Rounds for time (15 min cap)
10 Toes to Bar
12 Power Cleans
14 Front Rack Walking Lunges @ 50/35

Weightlifting *Bonus*

Paused Clean + Hang Clean

8 x 1 @ 90-95% of last weeks top weight

both pause & hang are directly above the knee



Handstand Pushup Development

15 min Volume

- Strict Deficit HSPU

- Strict HSPU

- Handstand Negative

- Seated DB Strict Press


Paused Clean + Hang Clean

8 x 1 @ 90-95% of last weeks top weight

both pause & hang are directly above the knee

Core * Bonus*

5^4^3^2^1 Turkish Getup

5 x 10-15 Toes to Bar



Split into 4 Groups

A) 8 minutes

12-15 DB Thrusters

12-15 KB Deadlift High Pull

B) 8 Minutes

8-12 DB Bench Press

8-12 Bent Over Row

C) 8 Minutes

5 Broad Jumps

15 Wall Balls

D) 8 Minutes

16 Rounds

:10 sec Bike Sprint

:20 sec Rest

After each group, hold a plank for 1 minute

2 minute rest after plank hold


Split into 3 Groups

A) 12 minutes

Jump Rope

5 Pushups EMOM

B) 12 minutes

9/6 Calorie Bike Sprint

12 Russian KB Swings

C) 12 minutes

EMOM , alt

a) mt climbers

b) lateral bench step overs


Split into 2 Groups

A) 24 minutes

Every other minute

300m/250m Row Sprint

B) 24 Minutes

3 Turkish Getups / side

12-15 DB Curls

12-15 KB Halos / side

4 min rest between groups


5 Rounds (:45 , :15)

- Step Up

- Russian Swing

- Jump Squat

- DB Push Press

- Bent Over Flyes

- Burpees

- Reverse Crunches

- Flutter Kicks

- Jump Rope



Split into 3 Groups

A) 12 minutes

12 Calorie Row

6 Lateral Burpees Over the Rower

B) 12 minutes

5 Man Makers

15 Situps

C) 12 minutes

40 Alt DB Snatch (20/arm)

20 Calorie Bike


Open Gym 8am-12noon

CrossFit Class 9:30am

Burn Class 11:00am


Open Gym 9:30am-12noon

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