Weekly Programming - CrossFit The Tracks - Week of October 26th - CrossFit Training in Northern Kentucky

This Friday is our Halloween WOD, make sure to RSVP on the Facebook event page.Costume Contest (Kids and Adults), Bring your carved pumpkin for the contest and bring a dish to pass!



Mark has a sign-up sheet for massages Monday Oct 26th from 4p-7p, but he's also available during the week, reach out to him on Facebook.
Monday
Warm-Up
5 Rounds:
5 Overhead Squats @31x1 tempo
5 Front Squats @31x1 tempo
5 Pushups
20 Hollow Rocks

Narrow your grip on your OHS & on your FS try to keep your full grip on the bar. Add a little weight each round. Sub wall squats for OHS if unable to perform safely
Strength
Back Squat
5RM; 95/5; 90/5*3

WOD
5 Rounds For Time:
50' Overhead Walking Lunge, 45#/35#
21 Burpees
Tuesday
Mobility Class 6PM
Warm-up
A1) Crossover Symmetry
A2) 4 TGU / side
B) Rounds (2 with coach, 2 by yourself)
5 Snatch Low Liftoffs
5 Snatch High Liftoffs
5 Muscle Snatch
5 Overhead Squats
5 Snatch
Add a little weight for the sets by yourself
Strength
Alpha
Snatch + Hang Snatch
80/1, 85/1, 90/1, build to a heavy set
Bravo
PushPress
5RM; 95/5; 90/5*2
WOD
4 Rounds For Time:
Row 500m
9Alternating Towel Pullups
9Tuck Jumps
Wednesday

Warm-Up
3 Rounds
1:00Kettlebell Swings, light
1:00Perfect Push-ups
1:00Single-Unders, alt feet
Strength
A1) RDL
90/8*5
A2)PartnerAssisted Hamstring Curls
Percentage based on 8RM
WOD
AMRAP 10:
10 Kettlebell Swings, 70/45
10 Strict Ring Dips
30 Double-Unders
Thursday

Warm-up
2 Rounds:
100' High Knees
10 Power Snatch
100' Buttkicks
10 Push Press
100' Carioca
10 Sumo Deadlift High Pull
100' Bounding Steps
10Hang Cleans
WOD
For Time:
Run 800m
50 Power Snatch, 95#/65#
Run 800m
50 Push Press, 95#/65#
Run 800m
50 Sumo Deadlift High Pull, 95#/65#
Run 800m
50 Hangt Cleans, 95#/65#
Cool Down
- 5Way Shoulder
- Banded Hami Circuit
Friday

Warm-Up
4 Sets (2 with coach. 2 by yourself)
5 Clean Low Liftoffs
5 Clean High Liftoffs
5 Clean from Hip
5 Hang Clean
5 Clean

Add a little weight for the sets by yourself
Strength
Clean + Front Squat + Clean
80/1; 85/1; 90/1, build to a heavy set
WOD
15 min cap
Alpha
30-20-10 for time:
Barbell Step-Up, 95#/65#
Chest to Bar
Sit-Up
Handstand Pushup

Bravo
30-20-10 for time:
Barbell Step-Up, 95#/65#
Pullup
Sit-Up
Pushup

Points of Performance for Step-Up:
-Three points of contact with foot: big toe, little toe, heel
-Keep torso upright throughout ROM, do not use forward lean to cause momentum
-Minimal involvement of rear leg to aid in ascent
-Keep movement safely controlled on descent
-Aim to use a height which brings the athletes hip below parallel if possible
-Use load which allows the above points of performance to be maintained
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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