Weekly Programming Week of October 16th, CrossFit The Tracks, The Tracks Burn Class

A1) Deadlift
5^5^5 ; then accumulate 15 pause reps @ 85%
A2) Strict Pullup
3 x 6-12
A3) Pushup
3 x 10-15
4 Rounds, every 5:00
200m Run
15 UB KB Swing @ 70/55
15/10 Chest to Bar Pullups
200m Run

Weightlifting *Bonus*
Pause Snatch + Hang Snatch
1^1^1 ; 4x1 @ top weight
both pause & hang directly above knee.
:03 sec pause
build over the first 3 sets to a challenging weight, then repeat for 4 more sets
Split into 3 Groups
A) AMRAP 12 min
12 DB Thrusters
24 Alt DB Snatches (12/arm)
B) AMRAP 12 min
12 Calorie Row
12 Lateral Burpees over the Rower
C) AMRAP 12 min
12 V Ups
24 Mt Climbers (12/leg)
12 Superman Extensions
*4 min rest between AMRAPs 
A1) Bench Press
8^8^8 ; then accumulate 15 pause reps @ 80%
A2) Single Arm KB Row
3 x 12
3 Rounds for time (15 min cap)
20 Overhead Squats @ 115/75
20 Bar Facing Burpees
Weightlifting *Bonus*
B) Split Jerk
3^3^3 : 2x3 @ top weight
build over the first 3 sets to a challenging weight, then repeat for 2 more sets
12 min volume
5 Inch Worms
10 Med Ball Cleabs
10 Glute Bridges
:30 Jump Rope
AMRAP 24 min
300m Row
Run 1 Lap
1000m Bike
Rest 2 min
Tabata Rolling Plank

Pause Clean + Hang Clean
1^1^1 ; 4x1 @ top weight
both pause & hang directly above knee.
:03 sec pause
build over the first 3 sets to a challenging weight, then repeat for 4 more sets
As far as possible in 10 min
10 Calories , Bike or Row
5 Deadlifts @ 255/175
12 Calories
6 Deadlifts
14 Calories
7 Deadlifts
Accessories *Bonus*
Reverse Sled Shuttles
3 Rounds, each for time
200' Push Shuttle w/ weight drop every 50'
2:00 rest after each set
Perform the shuttle w/ 4 50' lengths, stripping an equal amount of weight each length
The idea is to start w/ a very heavy weight that you can push smoothly for 50' , quickly
drop the weight, push another 50', quickly drop & push, quickly drop & push
3 Rounds for quality
10 Double KB Front Rack Walking Lunges / leg
proper KB rack w/ forearms against the body & knuckles under the chin
10 Half Kneeling KB Press / side
proper rack here too
15 Inverted Row
pause @ both ends, control eccentric. Emphasize retraction/protraction
AMRAP 45 min
1:00 Jump Rope
20 Russian KB Swings
10 Burpees
:30 Plank

Strict HSPU Development
15:00 Volume Accumulation
- Strict Deficit HSPU
- Strict HSPU
- Deficit Pike Pushup
- HSPU Negative
- Pike Pushup
- Pushup
Double Unders
Gymnastics *Bonus*
Muscle Up Development
15:00 Volume
- Strict Muscle Up + Negative (aim for :10)
- Strict Muscle Up
- Muscle Up Negative
- 3,2,1 Muscle Up Drill
- Transition Rock
Split into 2 Groups
A) AMRAP 20 min
1 Plate Push
2 Farmers Carry
3 Shuttle Run
*distance is length of the turf
B1) AMRAP 8 min
8 Pushups
8 Single Arm Tricep Kickback
8 Twisting DB Curl
B2) AMRAP 8 min
4 Box Jumps
4 Goblet Stepups / leg
Front Squat
3^3^3 ; then accumulate 15 pause reps @ 85%
For time (7 min cap)
Power Clean @135/85
Weightlifting *Bonus*
Low Hang (Below Knee) , Snatch or Clean
2^2^2 ; 3x2 @ top weight
build over the first 3 sets to a challenging weight, then repeat for 3 more sets
3 Rounds
8 - 12 Hami Curls On Rower
12-15 Step Ups / leg
15-20 Russian Twists
20 Strokes Row Complex
w/ a partner
Row Sprints
1 x 50 Calories / 500m
2 x 40 Cals / 400m
3 x 30 Cals / 300m
4 x 20 Cals / 200m
5 x 10 Cals / 100m
rest as partner rows


Open Gym 8am-12noon

CrossFit 9:30am

Burn 11am


Open Gym 9:30am-12noon

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