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.
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

  1. Muscle Snatch + Power Snatch + Hang Snatch
*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
  1. Back Squat
*all set 5-10 lbs heavier than last week
  1. Single Leg KB Deadlift
4 x 12 / leg

As Far as Possible in 8 min
1 Pushup
1 Air Squat
1 Deadlift 155/105
2 Pushups
2 Squats
2 Deadlifts

Cool Down
2 Rounds
1:00Cat Cow
1:00Partner Assisted Pike Stretch
: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

  1. Muscle Clean + Power Clean + Hang Clean
*no contact on the muscle clean. goal is to stay pulling throughout the complex, think pull yourself under the bar.
  1. Clean Pull + Clean

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

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

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

  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
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
2000m Row , time trial

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

Cool Down
Banded Hami Circuit
1:00Cat Cow
Banded Hami Circuit
1:00Shoulder Smash + Internal Rotation
1:00Lat Smash
:30 Partner Assisted Handstand Shoulder Opener
Crossover Symmetry Activation
15 Inchworms
  1. Snatch Grip Push Press + Overhead Squat + Snatch Balance
  1. Power Snatch + Hang Snatch
Build to a heavyset; then 90/1 ; 85/1
A1)Bench Press
5 x 5
A2) KB Row
5 x 5
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
9:30am & 11am Class
Open Gym
Come work on a weakness, make-up a WOD from the past week or just get in a great mobility session!

6 comments (Add your own)

1. wrote:
Awesome! Its genuinely remarkable piece of writing, I have got much clear idea on the topic of from this article.

Wed, March 13, 2019 @ 10:12 AM

2. wrote:
Hey there! Would you mind if I share your
blog with my myspace group? There's a lot of people that I think would really enjoy your content.
Please let me know. Thanks

Sat, April 27, 2019 @ 2:10 AM

3. wrote:
Excellent pieces. Keep posting such kind of info on your page.
Im really impressed by your blog.
Hello there, You have done an incredible job. I'll definitely
digg it and individually suggest to my friends.
I am sure they will be benefited from this site.

Sat, April 27, 2019 @ 3:48 PM

4. wrote:
What a data of un-ambiguity and preserveness of valuable experience on the topic of unpredicted emotions.

Sat, April 27, 2019 @ 4:32 PM

5. wrote:
A financial advisor is your planning partner.

Thu, May 16, 2019 @ 4:16 PM

6. wrote:
Greetings! Very useful advice within this
article! It is the little changes which will make
the greatest changes. Thanks a lot for sharing!

Thu, June 6, 2019 @ 11:13 PM

Add a New Comment


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 


Map - Location