Weekly Programming - CrossFit The Tracks - Week of October 6th - CrossFit Training in Northern Kentucky


IT'S IN 2 WEEKS GET SIGNED UP!
Year 3 of Barbells and Bacon was a huge success and we owe that to those of you who volunteered.We really appreciate your efforts and without you competitions like this wouldn't exist.

To the athletes who completed, CONGRATS!Some amazing performances were put in and it's always great to see members in their 1st comps.

Back to normal for 2 weeks and
then we have our last competition for a while, the Festivus Games onSaturday October 17th.

A comp for EVERYONE!Novice &Intermediate athletes only onOctober 17th.If you can't compete, we'd love to have your help judging/helping out.
Monday

Warm-up
3 min 90/90 Breathing w/ Hip Lift
3 Rounds
15 Good Mornings w/ Bar
2 Turkish Getups / Side
Strength
A1) Back Squat
5RM/3*6
A2) Seated Box Jump
2-1s
WOD
4 Rounds For Time:
300m Run
Alpha 30 Pistols
Bravo 50 Jumping Squats
Tuesday
Mobility Class6PM
Warm-Up
3 Rounds
6 Half Kneeling KB Press / Side
12 Band Pull Aparts
Strength
A1) Push Press
5RM/3*6
A2) Strict Pullups
6 x MAX
*if max is more than 10, add load
WOD
21-18-15-12-9-6-3 For Time:
Pushups
Sumo Deadlift High Pull, 70/55
Wednesday
Warm-Up
2:00
Tricep Smash / Side
2:00Lat Smash / Side

3 Rounds w/ Empty Bar
3 Low Lift Offs
3 Mid Lift Offs
3 High Lift Offs
3 Hip Power Cleans
3 Time Under Tension Front Squats
3 Hang Cleans

Strength
Clean
75/2, 80/2, 85/2*3-4
WOD
Thrusters 95/65
Toes to Bar
100 Single Unders after each round


Thursday

Warm-Up
3 Rounds
:30 sec Hollow Hold
:30 sec Superman Hold
250m Row
Gymnastics
1) 4x8-10 Chest-to-Wall Handstand Shoulder Taps
2) 6 Minutes Volume Accumulation: Candlestick Negatives
WOD
15-12-9-6-3 For Time:
Deadlift 275#/185#
Wall Ball
Row for Calories
Friday

Warm-Up
3 Rounds
1:00KB Arm Bar / side
8 Thoracic Bridges / side
8 Wall Squats
Strength
Snatch 75%x2, 80%x2, 85%x2x3-4
WOD
AMRAP 20:
20 Alternating KB Snatches
10 Burpees
1:00Rest
Saturday
COACHES CHOICE
9:30am & 11amClass
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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