Weekly Programming Week of October 23rd, CrossFit The Tracks, The Tracks Burn Class

MONDAY CROSSFIT
Weightlifting
Pause Snatch + Hang Snatch
8 x 1 @ 90-95% of last weeks top weight (bonus)
both pause & hang directly above knee.
:03 sec pause
WOD
AMRAP 12 min
3 Muscle Ups
12 Hang Cleans @135/85
Strength *Bonus*
Bench Press
Accumulate 40 Paused reps @ 90% of last weeks top weight

MONDAY BURN

Split into 3 groups
3 Rounds
Tabata
- Bike
- DB Snatch (alt every round)
- Pushups
1 min rest between tabatas
2 min rest between rounds
TUESDAY CROSSFIT
Strength
Back Squat
5^5^5 ; then accumulate 15 reps @ 80-85% of top weight @33X1
@33X1 = :03 sec eccentric , :03 sec pause (DO NOT BOUNCE, if
you are trying to bounce after the pause, its too heavy) , accelerate up,
1 breath at the top
Conditioning Intervals
6 Rounds
:45 sec @ 9-10 on Bike or Rower
Rest 3:00
Accessories *Bonus*
3 Rounds for quality
20 Half Kneeling Alt KB Press (10/side , switch legs after 10 reps)
10 Ring Rows @X331
10 Stall Bar Leg Raises w/ controlled eccentric
@X331 = accelerate up, :03 sec pause at the top, :03 sec eccentric,
:01 sec pause at the bottom. Select an angLe that allows you to maintain
tempo. Focus on maximizing scapula ROM

TUESDAY BURN


6 Rounds (:50 , :10)
- Jump Rope
- Russian Swings
- Split Jumps
- Rest
- T Pushups
- Mt Climbers
- Burpees
- Rest
WEDNESDAY CROSSFIT
Weightlifting
Split Jerk
5 x 3 @ 95% of last weeks top weight (bonus)
WOD
For time (18 min cap)
Run 1 mile
40 DB Snatch , alt every 10 @ 50/35
20 Burpees to target
Weightlifting *Bonus*
Pause Clean + Hang Clean
8 x 1 @ 95% of last weeks top weight
both pause & hang directly above knee.
:03 sec pause

WEDNESDAY BURN


Split into 2 Groups
A) AMRAP 20 min
500m Row@ 8-9
:20 Side Plank / side
B1) AMRAP 8 min
8-12 Step Ups / Leg
8-12 Staggered Leg RDL / side
2 min rest
B2) AMRAP 8 min
Wall Balls
rest 5 min between groups
THURSDAY CROSSFIT
Benchmark
For time (6 min cap)
"Isabel"
30 Power Snatches@ 135/95
WOD
5 Rounds for total time (30 min cap)
60 Double Unders
12 Chest to Bar Pullups
12 Handstand Pushups
1:30 Rest
Accessory
A) Double KB Front Rack Carry
4 x 100m
1:00 Rest
B) 3 Rounds
3,2,1 TGU
10 V Ups
10 Pallof Press / side
THURSDAY BURN
Stagger Start
A) 55s (15 min cap)
10-1 DB Thrusters
1-10 Burpees
rest 5 min
B) 55s (12 min cap)
10-1 KB Swings
1-10 Situps
rest 4 min
C) 55s (9 min cap)
10-1 Pushup
1-10 Bicep Curl

CF

FRIDAY CROSSFIT
Warmup
2 Rounds
10 Thoracic Bridges / side
10 Good Mornings
10 Bulgarian Split Squats / leg
Barbell Warmup
Low Liftoff + SN or Cln Pull + Low Hang SN or Cln + SN Balance or Thruster
build in weight as warmup for weightlifting piece
Weightlifting
Pick your poision
Low Hang (below knee) Snatch or Clean
6 x 2 @ 90-95% of top weight from last week (bonus)
WOD
For time (15 min cap)
50 Wall Balls @20/14 to 10'/9'
40 Box Jumps @ 24/20
30 Deadlifts @ 155/105
20 Power Cleans @ 155/105
10 Front Squats @ 155/105
Weightlifting *Bonus*
the other piece from class
FRIDAY BURN
Split into 2 Groups
A) EMOM 20 min
12 / 9 Calorie Bike
B) AMRAP 20
250m Row
Run 1 Lap
Rest 1 min
5 min rest between groups

Saturday

Open Gym 8am-12noon

CrossFit 9:30am

Burn 11am


Sunday 

Open Gym 9:30am-12noon

5 comments (Add your own)

1. Kaedon wrote:
Keep it coming, wriesrt, this is good stuff.

Tue, October 23, 2018 @ 10:19 AM

2. cheap full coverage car insurance Stockton CA wrote:
Shingo, you nailed it. This is EXACTLY the kind of essay that demands a few scripted Wittyisms, carefully gleaned from the Hasbara playbook. White is black, and day is night.

Thu, October 25, 2018 @ 6:43 AM

3. no down payment auto insurance in Katy TX wrote:
Uff da....lille skjønne vofsen.Er sannelig ikke så godt å vite hva dette er , nei. Men bra at hun har matlyst da. Kanskje hun savner de vante i familien bare. Min hund ligger å kikker på utdøren om jeg ikke er hjemme, sier mannen. Ville nok ha fått sjekket henne om dette fortsetter når hun kommer hjem igjen.Håper det går bra !Gi henne en god vofseklem fra meg.

Fri, October 26, 2018 @ 9:13 PM

4. best auto insurance in Lodi CA wrote:
I cling on to listening to the newscast speak about getting free online grant applications so I have been looking around for the top site to get one. Could you advise me please, where could i find some?

Sat, October 27, 2018 @ 5:52 AM

5. best auto insurance in Bethel Park PA wrote:
10/01/2012RodrigoRIDICULO, nem todo profissional é identico a vc ou ao que vc sugere..Exclua o post antes que mais alguem veja isso acabei de descurtir a sua pageabc

Sun, October 28, 2018 @ 2:52 AM

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