Weekly Programming - CrossFit The Tracks - Week of December 28th - CrossFit Training in Northern Kentucky

It's time to get back at it, Summer will be here before you know it!We'll be announcing a member referral program for January so start inviting your friends and family.Our beginner classes with Coach Zach are getting rave reviews and doing a great job preparing new members for when they join the regular classes.

Beginner Classes are 7pm on Monday and Wednesday and 6pm on Tuesday and Thursday.

Our CardioFit classes are also great for beginners, those classes are at 12noon on Monday, Wednesday and Friday and 3pm on Tuesdays and Thursdays.

Don't forget about our 1st Annual Chili Cook-Off on January 16th.CLICK HEREfor more information.

Last but not least, PLEASE remember to register for classes.We schedule our trainers based on online scheduling and if a class fills up and you show up we don't want you to have to wait until the next class.CLICK HEREto register for classes.
Monday
Warm-up
2:00Thoracic Extension w/ Peanut
:45 sec Banded Ankle
3 Rounds
12 Wide Leg Good Mornings
6 Bulgarian Split Squats / side
:30 sec Goblet Squat Hold

Weightlifting
  1. Muscle Snatch + Power Snatch + Hang Snatch
50+/1*5
*no contact on muscle snatch. goal is to stay pulling throughout the entire complex & pull yourself under the bar
  1. Snatch Pull + Snatch + Overhead Squat
75-80/1*6
Strength
  1. Back Squat
10-10-10-10-10
*all set 5-10 lbs heavier than last week
  1. Single Leg KB Deadlift
4 x 12 / leg

WOD
As Far as Possible in 8 min
1 Pushup
1 Air Squat
1 Deadlift 155/105
2 Pushups
2 Squats
2 Deadlifts
3,3,3,4,4,4,etc

Cool Down
2 Rounds
1:00Cat Cow
1:00Pigeon
1:00Lizard
1:00Couch
1:00Partner Assisted Pike Stretch
Tuesday
Warm-up
:45 sec Tricep Smash
3 Rounds
:45 sec Banded Shoulder Distraction (overhead, across, pull)
6 Half Kneeling Bottoms Up KB Press/ side
12 Band Pull Aparts

Weightlifting
  1. Muscle Clean + Power Clean + Hang Clean
50+/1*5
*no contact on the muscle clean. goal is to stay pulling throughout the complex, think pull yourself under the bar.
  1. Clean Pull + Clean
75-80/1*6

Strength
  1. Strict Press
8RM ; 95/8 ; 90/8
  1. Underhand Grip, Barbell Row
3 x 10 AHAP

WOD
7 Rounds for time , 18 min cap
10 KB Swings 70/55
20 Calorie Row
30 Double Unders
*Charlie use 88/70

Cool Down
  1. 2 Rounds
:45 sec Pec Smash w/ Lax Ball
:45 sec Rear Delt Smash w / Lax Ball
:45 sec Lat Smash w/ Foam Roll
B)Crossover Symmetry - Iron Scap

Wednesday
Warm-Up
1 Round
10 Band Pull Aparts
10 Handstand Activates
10 Side Lying External Rotations
10 Lateral Raises
Warmup Snatch to 65%

IWT
  1. 5 Rounds, or 15 min
MAX Power Snatches* in :45 seconds
9 Burpees AFAP
1 Burpee Broad Jump for MAX Distance
Rest :90 secounds
*perform first 3 power snatches each round from the hang, the remaining reps from the ground
*power snatches start at 65%

Rest 5 min
  1. 5 Rounds, or 15 min
8 Thrusters @ 60-70%
20/16 Calorie Row Sprint
Rest 1:1

Rest 5 min
  1. 8 min of volume
4 Toes to Bar
3 Pullups
2 Chest to Bar
1 Bar Muscle Up
*focus on long, strong hollow & arch positions in each movement

Cool Down
3 Way Shoulder
Bulletproof Shoulders
Thursday
Warm-Up
500m Row using Row Complex (5 Legs only, 5+ Torso, 10 Full Strokes)
Crossover Symmetry - Activation
1:00Slant Board
1:00Banded Ankle
20 Straight Leg Hamstring Raises / Side
Endurance
2000m Row , time trial

Core
10 Turkish Getups
20 Barbell Rollouts
30 V Ups
40 Pike Drage Ups
50 Hollow Rocks

Cool Down
Banded Hami Circuit
1:00Cat Cow
1:00Couch
Banded Hami Circuit
Friday
Warm-up
1:00Shoulder Smash + Internal Rotation
1:00Lat Smash
:30 Partner Assisted Handstand Shoulder Opener
Crossover Symmetry Activation
15 Inchworms
Weightlifting
  1. Snatch Grip Push Press + Overhead Squat + Snatch Balance
70+/1*5
  1. Power Snatch + Hang Snatch
Build to a heavyset; then 90/1 ; 85/1
Strength
A1)Bench Press
5 x 5
A2) KB Row
5 x 5
WOD
4 Rounds, each for time, 20 min cap
20 Wall Balls
20 Chest to Bar Pullups
20 Pistols, alt / Bulgarian Split Squats
20 KB Snatches, alt 55/35
rest 2 minutes
*Charlie, 5 Rounds
Cool Down
2 Rounds
1:0090/90 Breathing with Hip lift (RD1)
1:00Rockback Breathin
g (RD2)
1:00Elevated Pigeon on Box
1:00Lizard
Saturday
COACHES CHOICE
9:30am & 11am Class
Sunday
Open Gym
9:30am-12noon
Come work on a weakness, make-up a WOD from the past week or just get in a great mobility session!


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3139 Dixie Highway
Building B 
Erlanger, KY 41018 

859-905-0171

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