Weekly Programming - CrossFit The Tracks - Week of January 4th - CrossFit Training in Northern Kentucky

Happy New Year!

A new year is upon us and it's time to kick it into HIGH GEAR.The past 5 weeks is always tough with 3 Holidays that involve great food and parties.Many of your friends have been MIA recently.Reach out to them and help them get back on track.Here are a few notes on our current promotions.

1st - 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.

2nd 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.

3rd Chili Cookoff.Don't forget about our 1st Annual Chili Cook-Off on January 16th.CLICK HEREfor more information.

4th PLEASE REGISTER FOR CLASS.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
Crossover Symmetry
3 Rounds
:30 sec Rib Pull w/ KB Hold
:30 sec Banded Ankle / side

Weightlifting
  1. Muscle Snatch
55/1 ; 55+/1 ; 55+/1*5
  1. Power Snatch + Hang Snatch
Build to a heavy set then 90/1 ; 85/1

Strength
A1) Strict Press
6RM ; 95/6 ; 90/6*2
A2) Underhand Grip Barbell Row
4 x 10 , heavier than last week

WOD
3 Rounds for time 15 min Cap
10 Power Cleans 135/95
30 Wall Balls
50 Double Unders
*Charlie perform Power Snatches

Cool Down
  1. 1000m Row Without Straps
  2. 2 Rounds
1:00Couch / Side
1:00Slant Board / Side
C.Crossover Symmetry - Iron Scap
Tuesday
Warm-up
PLEASE WATCH THIS! YOU NEED TO ALWAYS COOL DOWN
PLEASE WATCH THIS! YOU NEED TO ALWAYS COOL DOWN

1:00Lat Smash / side
3 Rounds
:30 sec Prayer Stretch
15 Band Pull Aparts
50' Banded Lateral Walk

Weightlifting
  1. Muscle Clean
55/1 ; 55+/1 ; 55+1/*5
  1. Power Clean + Hang Clean
Build to a heavy set then 90/1 ; 85/1

Strength
Back Squat
10-10-10-10-10
*add 5-10 lbs to last week

WOD
27-21-15-9
Thrusters 95/65
Toes to Bar

Cool Down
Crossover Symmetry - Plyo
3 Rounds
1:00Banded Hip Flexor* / side
1:00Banded Frog
*if you can, elevate your back foot on the wall, bench, wall ball, etc
Wednesday
Warm-Up
5 TGU / Side
Warmup Snatch

IWT
  1. 15 min cap
20 Power Snatches @ 50%
20 Burpees
rest :90 sec
15 Power Snatches @ 60%
20 Burpees
rest :90 sec
10 Power Snatches @ 70%
20 Burpees

Rest 5 min

  1. 5 Rounds or 15 minutes
5.3.1 Deadlift Clusters
10 Burpees As Fast & As High As Possible
Rest 1:1
*Deadlift Clusters start @ 65%

Rest 5 min

C)8 min of Volume
50' Handstand Walk / 3 Wall Walks + 50' Bear Crawl
100' Double Front Rack Carry
150' Farmers Carry

Cool Down
1000m Row w/out Straps
Bulletproof Shoulders
Thursday
Warm-Up
1:00Lax Ball Pec / Side
1:00Lax Ball Rear Delt / Side
1:00Foam Roll Lat / Side
1:00Foam Roll Mid Back
Crossover Symmetry Activation
Partner Calf Smash
Tabata Pushup Holds

Gymnastics
6 Rounds
2 Min Volume ; 1 Min Rest
3 Chest to Bar Negatives, 5 + Seconds
5 Kipping Chest to Bar Pullups / Pullups
WOD
"Annie"
50-40-30-20-10
Double Unders
SItups

Cool Down
3 Way Shoulder
Banded Hami Circuit
Crossover Symmetry Recovery
Friday
Warm-up
:90 sec Rockback Breathing
3 Rounds
6 Half Kneeling KB Press / Side
12 Ring Rows
:30 sec External Rotation / Side w/ PVC

Weightlifting
1 Clean + 2 Jerks
Build to a heavy set then 90/1 ; 85/1

WOD
Alpha & Bravo : 16 min Cap
"Nasty Girls"
50 Air Squats
7 Muscle Ups
10 Hang Power Cleans 135/95

Charlie : 16 min Cap
"Nasty Girls V2"
50 Alt Pistols
7 Muscle Ups
10 Hang Power Cleans 175/115

Cool Down
2 Rounds
1:00Pigeon
1:00Lizard
1:00Partner Assisted Pike Stretch (Round 2 use straddle pose)

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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3139 Dixie Highway
Building B 
Erlanger, KY 41018 

859-905-0171

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