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Workout Of The Day

  • Weekly Programming Week of December 11th, CrossFit The Tracks, The Tracks Burn Class

    MONDAY CROSSFITStrengthBox Squat70/3 ; 75/3 ; 80/3 ; 85/3 ; 75/3percentages are off last weeks top weight*if you missed the heavy triple last week, perform that instead. No boxWODAMRAP 14 min10 Power Cleans @ 135/8510 Handstand Pushups250' Shuttle Run (50',75')Weightlifting *BONUS*Power Snatch2^2^2^2 ; 2x2 @ 90-95% of top weightMONDAY BURNSplit into 3 GroupsA) 15 minute Volume10 Goblet Squats10 DB Press10 Russian KB Swings10 Bent Over Row1:00 Split Jumps1:00 Jumping JacksRest 2 minB)...

  • Weekly Programming Week of December 4th, CrossFit The Tracks, The Tracks Burn Class

    MONDAY CROSSFITWeightliftingPower Clean2^2^2^2 ; 5x1 @ top weightWODFor time (10 min cap)15/10 Calories on the Bike15 KB Snatches (L) 55/3515/10 Calories on the Bike15 KB Snatches (R)15/10 Calories on the BikeStrength *Bonus*Bench Press3^3^3 then accumulate 15 reps @X221 @ 80%Build to a heavy triple then take it to 80% for tempo sets@X221 = accelerate up, :02 sec pause at top, :02 sec eccentric, :01 sec pause on chestMONDAY BURNSplit into 2 GroupsA) RowEMOM x 10:24 sec Sprint, :36 rest1 min Rest...

  • Weekly Programming Week of November 27th, CrossFit The Tracks, The Tracks Burn Class

    MONDAY CROSSFITWeightliftingSnatch10 x 1 , EMOM @ 85-95% of last weeks top weightWOD , Intervals4 Rounds, Every 5 min250m Row12/9 Chest to Bar Pullups16 Alt DB Snatches*push the pace on the row**aim for unbroken / as few sets as possible on C2B***select a weight that allows you to push the pace to finish each round on DB SnatchConditioning *Bonus*Prowler Pushes10 Rounds100' Push @ 90/45lbs @ 8 RPErest as needed in betweenBURN MONDAYSplit into 3 GroupsA) Bike2 Rounds1 min Calories @ 91 min @ ...

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3139 Dixie Highway
Building B 
Erlanger, KY 41018 

859-905-0171

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