Weekly Programming - CrossFit The Tracks - Week of January 18th - CrossFit Training in Northern Kentucky

Referral Bonus!It's the time of year when many people are turning over a new leaf and hopping on the fitness train. The biggest reason people fail when doing this is accountability.The #1 reason people who do CrossFit is that exact same reason, ACCOUNTABILITY. You can earn a$25or$50referral "finders fee" for any new members you bring to the gym. It's simple, refer a friend. If they join the beginners class you earn$25, if they upgrade to a regular membership you earn another$25.If they are an experienced at CrossFit and they join with a regular membership, it's$50.

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. 2 minutes Thoracic Extension w/ peanut
  1. 3 Rounds
2 TGU / side
:30 sec Rib Pull
:30 sec Banded Ankle

Weightlifting
Snatch, every 90 seconds
70/3 ; 75/3 ; 80/3 ; 85/3*3 ; 80/3 ; 75/3

Strength
  1. Strict Press3 x 8
  1. Push Press3 x 5
  1. Barbell Row
12 reps after each set of strict & push press

WOD
AMRAP 12 Minutes
72 Double Unders / 150 Single Unders
36 Wall Balls
6 Muscle Ups / 9 Chest to Bars / 12 Pullups / 18 Ring Rows

Cool Down
  1. 2:00
  1. Puppy Dog
1:00Twisted Cross / side
1:00Pigeon / side
1:00Slant Board / side
Crossover Symmetry - Iron Sca
Tuesday
Warm-up
  1. 1:00Quad Smash / Side
  2. 3 Rounds
12 Banded Good Mornings
6 Lateral Lunges / side
3 Broad Jumps for Distance
Strength
Back Squat
8-8-8-8-8
add 5-10lbs to last week, set 5 use as a drop set

WOD
AMRAP 12 min
15 Calorie Row
12 Overhead Squats / Thrusters 95/65
9 Toes to Bar / Knees to Elbows / V Ups

Cool Down
  1. :90 seconds Rockback Breathing
  2. 2:00Banded Frog
2:00Butterfly
2:00Seated Straddle

Wednesday
Warm-Up
A:8 Rounds or 15 minutes
Thursday
Warm-up
  1. Crossover Symmetry - Activation
  2. Ring Warmup
  3. 1000m Row Without Straps

Gymnastics
EMOM 30 min, alternating
  1. 6 Opposite Limb Arch Raises / Side
  2. 2 x 3 Ring Swings w/ Towel + 1 Muscle Up / 6 Ring Swings
  3. 6 One Leg Hollow Extensions / Side
  4. 4 Ring Dips or Ring Pushups @33X3
  5. 12 Russian KB Swings AHAP
Core
3 Rounds
:30 sec Hollow Inchworm Hold
:60 sec Candlestick Negatives
10 Pallof Presses / side

Cool Down
  1. Bulletproof Shoulders
  2. Voodoo Floss
Friday
Warm-up
:60 sec Cat Cow
3 Rounds
10 Wide Leg Good Mornings
50' Banded Lateral Walk
:30 sec Goblet Squat Hold

Strength
A1)Tempo Back Squats
5 x 6 @32X1
add 5-10 lbs to last week's sets
A2)Partner Assisted Hamstring Curls
5 after each set

WOD
W/ a Partner
4 Rounds, 14 min cap
500m Row
15 Burpee + Lateral Hurdle Jump
*both partners will complete all 4 rounds, using each other as rest

Cool Down
  1. 2 Rounds
:60 sec Banded Hami (rig) / side
:60 sec Banded Hip Flexor / side
:60 sec Pigeon / side
:60 sec Lizard / side
B)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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Building B 
Erlanger, KY 41018 

859-905-0171

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