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.
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
Back Squat
5RM; 95/5; 90/5*3

5 Rounds For Time:
50' Overhead Walking Lunge, 45#/35#
21 Burpees
Mobility Class 6PM
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
Snatch + Hang Snatch
80/1, 85/1, 90/1, build to a heavy set
5RM; 95/5; 90/5*2
4 Rounds For Time:
Row 500m
9Alternating Towel Pullups
9Tuck Jumps

3 Rounds
1:00Kettlebell Swings, light
1:00Perfect Push-ups
1:00Single-Unders, alt feet
A2)PartnerAssisted Hamstring Curls
Percentage based on 8RM
10 Kettlebell Swings, 70/45
10 Strict Ring Dips
30 Double-Unders

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
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

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
Clean + Front Squat + Clean
80/1; 85/1; 90/1, build to a heavy set
15 min cap
30-20-10 for time:
Barbell Step-Up, 95#/65#
Chest to Bar
Handstand Pushup

30-20-10 for time:
Barbell Step-Up, 95#/65#

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
9:30am & 11am Class
Open Gym
Come work on a weakness, make-up a WOD from the past week or just get in a great mobility session!

10 comments (Add your own)

1. EllCedo wrote:
Buy Doxycycline Doxycycline Online generic 5mg cialis best price Altace Kamagra In India Comprar Cialis Generico Espana

Sat, June 2, 2018 @ 8:11 PM

2. Obligiom wrote:
online loans bc
pay day loans
bad credit payday loans
payday loans

Mon, July 16, 2018 @ 4:29 PM

3. Errorn wrote:
lilly brand cialis buy ontario cialis
cialis online
buy cialis tadalafil
buy cheap cialis online

Mon, July 16, 2018 @ 8:24 PM

4. embespob wrote:
viagra 200mg price
buy generic viagra
viagra discount card
buy generic viagra online

Mon, July 16, 2018 @ 8:36 PM

5. wrote:
If you want to grow your knowledge only keep visiting this web page
and be updated with the most recent information posted here.

Sat, October 6, 2018 @ 11:52 AM

6. wrote:
I really like looking through and I conceive this website
got some truly utilitarian stuff on it!

Thu, October 11, 2018 @ 2:18 AM

7. wrote:
I actually wanted to send a note so as to appreciate you for
all of the magnificent concepts you are placing on this site.
My considerable internet lookup has at the end of the day been paid with
reasonable suggestions to exchange with my classmates and friends.
I would repeat that most of us website visitors are very much blessed to dwell in a really good site with many
wonderful people with valuable solutions. I feel very privileged
to have seen your entire webpages and look forward to
so many more fabulous times reading here.
Thanks a lot once more for a lot of things.

Sat, October 13, 2018 @ 8:17 AM

8. wrote:
hello there and thank you for your info - I have certainly picked
up something new from right here. I did however expertise some technical issues using this web
site, since I experienced to reload the website lots of times previous to I could get it to load properly.
I had been wondering if your hosting is OK? Not that
I am complaining, but slow loading instances times will often affect your placement in google and could damage
your high-quality score if ads and marketing with Adwords.
Anyway I'm adding this RSS to my email and could look out for
much more of your respective interesting content. Ensure that you update
this again soon..

Sat, October 13, 2018 @ 5:26 PM

9. wrote:
Hello there, I found your web site by means of Google whilst
searching for a related topic, your site came up, it appears to be like
great. I've bookmarked it in my google bookmarks.

Hello there, simply become aware of your blog thru Google, and found that
it's truly informative. I'm going to be careful for brussels.
I will be grateful for those who continue this in future.
Lots of folks can be benefited from your
writing. Cheers!

Mon, October 29, 2018 @ 1:22 PM

10. wrote:
Heya! I just wanted to ask if you ever have any trouble with hackers?

My last blog (wordpress) was hacked and I ended up losing several weeks of hard work due to no data backup.
Do you have any methods to protect against hackers?

Sat, November 3, 2018 @ 9:45 PM

Add a New Comment


Comment Guidelines: No HTML is allowed. Off-topic or inappropriate comments will be edited or deleted. Thanks.

3139 Dixie Highway
Building B 
Erlanger, KY 41018 


Map - Location