Weekly Programming - CrossFit The Tracks - Week of October 12th - CrossFit Training in Northern Kentucky

BLONYX TESTING WEEK!
This week we repeat some of the WODs from the week prior to the Blonyx test cycle. Make sure you get in the gym this week and see how you've improved since August.

Formula 02- Members, this is one of the drinks we stock in our fridge. If you've not had one yet, please see a trainer after your next WOD for a FREE ONE!

This weekend we have our last co
mpetition for a while, the Festivus Games on Saturday October 17th.
Festivus Games.This is a competitionfor EVERYONE!Novice &Intermediate athletes only on October 17th.If you can't compete, we'd love to have your help judging/helping out.
Monday

Warm-up
4 Sets of 4 Breaths
90/90 Breathing

:60 Glute Smash w/ LAX Ball

5 x "HAM" Hip Mobility / leg

Strength
Back Squat
50/5 ; 60/4 ; 70/3 ; 80/1 ; 90/1 ; 95/1 ; PR

WOD
"Helen"
3 Rounds
400m Run
21 KB Swings 55/35
12 Pull-ups
Tuesday
Mobility Class 6PM
Warm-Up
:60 sec Pec Smash w/ LAX Ball

3 Rounds
15 Good Mornings
15 Band Pull Aparts
:30 sec Hollow Hold

Skill
EMOM for 20 min, alt
a) 1-4 Muscle Ups
b) 3-8 Toes to Bar

WOD
w/ a partner
16 Rounds (8 each)
250m Row Sprint
Wednesday
Warm-Up
:90 sec Front Rack Tricep Smash / side
:60 sec Lat Smash / side

3 Rounds
8-12 Scap Pullups
8 Half Kneeling KB Press / side

Strength
Push Press
50/5 ; 60/4 ; 70/3 ; 80/1 ; 90/1 ; 95/1 ; PR

WOD
21-15-9
Deadlift 185/125
Bar Facing Burpees
Thursday

Warm-Up
10 Turkish Getups / side

Skill
EMOM for 12 min, alt
a) 4-6 Strict HSPU or Ring Dips
b) 4-6 Stric Toes to Bar

WOD
Mystery :)
Friday
Strength

Alpha
Snatch1RM
&
Clean & Jerk1RM

Bravo
Bench Press1RM
&
Clean1RM
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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