Weekly Programming - CrossFit The Tracks - Week of February 1st - CrossFit Training in Northern Kentucky

WOW you're all pretty awesome!

This past weekend 20 Tracks athletescompeted in a competition in Newport and did great.But even more impressive was the # of CFTT family that showed up to cheer them on.Every week our community impresses me even more.
MIA- The past few weeks we've had our best attendance EVER and it's getting better. BUT there are a few people that areMissing In Action. If you are friends with one of these members PLEASE help us get them back in the gym.You'll see subtle reminders on their Facebook page, please do what you can to get them back in the gym and helping them to look better naked :)
Beginner Classes.These are held at 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.
Monday
Warm-up
  1. Crossover Symmetry - Activation
  2. 2 Rounds
5 Inchworms
:30 sec Thoracic Extension on Peanut
:30 sec Rib Pull

Weightlifting
  1. Every 2 minutes
Pause Snatch (below the knee)
70/3 ; 75/3 ; 80/3 ; 85/2*3
Snatch
80/3 ; 75/3
Strength
Strict Press + Push Press
5 x 3+3

WOD
8 Rounds
400/300m Row Sprint

Cool Down
  1. 2 Rounds
:60 sec Twisted Cross / side
:60 sec Shoulder Reach Through / side
  1. Crossover Symmetry - Iron Scap
Tuesday
Warm-up
2 Rounds
  1. :30 sec Banded Hami (rig)
  2. :30 sec Side Lying Clam Breathing
  3. 8 Wide Leg Good Mornings
  4. 8 Bulgarian Split Squats / side
Strength
Back Squat
8RM; 95/8 ; 90/8

WOD
4 Rounds
1 min AMRAP
Muscle Ups / Chest to Bar Pullups / Pullups
Rest 1 min
1 min AMRAP
Thrusters @ 135/95 ; 95/65 ; 75/55
Rest 2 minutes

Cool Down
:60 sec Puppy Dog
:60 sec Pigeon / Side
:60 sec Couch / Side
:60 sec Down Dog
Crossover Symmetry - Plyometrics
Wednesday
Warm-up
Other Shoulder Options
  1. Crossover Symmetry - Activation
  2. 2 Rounds
15 PVC Pass Throughs
15 Band Pull Aparts
1 Conan

IWT

  1. For time : 15 min cap
20 Power Snatches 135/95 ; 115/80 ; 95/55
40 Handstand Pushups ; Hand Release Pushups
30 Cleans
60 Chest to Bar Pullups ; Pullups ; Ring Rows

Rest 10 minutes

  1. For time : 15 min cap
7 Rounds
25/20 Calorie Row Sprint
10 Overhead Walking Lunges 135/95 ; 115/80 ; 95/55
Cool Down
3 Way Shoulder
Banded Hami Circuit
Bulletproof Shoulders
Thursday
Warm-up
10 min with Foam Roll

Skill
  1. 3 Rounds
6 Hollow Rocks
(3,2,1) TGU - L
6 Hollow Rocks
(3,2,1) TGU - R
18 Banded Good Mornings

  1. EMOM for 30 min, alt
  1. Beat Swing + Low Knees + Med Knees + Knees to Elbows + Toe Flick + MAX UB Toes to Bar
  2. 4 Ring Dips / Ring Pushups @33X1
  3. :30 sec High Bounding Single Unders
  4. 8 Inverted Rows
  5. :30 sec ME Double Unders


Cool Down
1000m Row w/out straps
Voodoo Floss
Crossover Symmetry - Recovery
Friday
Warm-up
  1. :60 sec Lat Smash
  2. :60 sec Tricep Smash
  3. 2 Rounds
    1. :30 sec Banded Frog
    2. :30 sec Gob Squat Hold
    3. 12 Handstand Shoulder Activates

Weightlifting
EMOM for 20 min, alt
  1. 2 Power Cleans + 1 Clean
75/1 ; 80/1*2 ; 85/1*2 ; 90/1*3 ; 92.5/1 ; 85/1
  1. 1 Push Jerk + 1 Split Jerk
75/1 ; 80/1*2 ; 85/1*2 ; 90/1*3 ; 92.5/1 ; 85/1

Strength
  1. Tempo Back Squats @32X1
6-6-6-6-6-6
  1. Partner Assisted Hamstring Curls
6 after each set

WOD
For time ; 15 minute cap
9 Muscle Ups /Chest to Bar Pullups / Pullups
36 Toes to Bar / V Ups
7 Muscle Ups
28 Toes to Bar
5 Muscle Ups
20 Toes to Bar

Cool Down
  1. 2 Rounds
:60 sec Towel Stretch / side
:60 sec Frog
  1. Crossover Symmetry - Iron Scap
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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