Weekly Programming - CrossFit The Tracks - Week of September 14th - CrossFit Training in Northern Kentucky

CFTT Gear is in!!!Hats, Shirts, Tanks and Wrist Wraps.If you pre-ordered please grab your bag on the table in the lobby. If you didn't, see a trainer and we'll hook you up. After all YOU'VE GOT TO LOOK GOOD, right Candice :)
Upcoming Competitions
GET SIGNED UP!Teams of 2, M/M, M/F & F/F.Plus the"newspin" is the Barbells For Boobs WOD where anyone can hop in for that 1 WOD. The fun is October 3rd.

Festivus Games, A comp for 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
3 Rounds
5 Quadruped Thoracic Rotations/Side
10 Half Kneeling Split Squats
10 Kettlebell Deadlifts
Jog 200m
Strength
Clean with pause below knees
80%x2, 85%x2, 90%x1, build to heavy single
WOD
3 Rounds for Time:
Run 400m
12 Deadlifts, 245/165
24 Pushups
Tuesday
Mobility Class 6PM
Warmup
90/90 Hip Lift
4 sets of 4 breaths

3 Sets:
Lateral Crawl, 10 Steps each direction
10 Goblet Squats
50 Single Unders
Strength
A1) Back Squat
4x4
Same weight as last week's 5x6.
A2) Turkish Getup
4x2 / side
WOD
AMRAP 9:
15 Front Squats, 95/65
45 Double Unders
Wednesday
Warm-Up
Crossover Symmetry
2 Rounds
:30 sec KB Arm Bar / side
5 Inchworms
8Single Arm KB Front Squat + Y Raise / side
Strength
Alpha
Snatch with pause below knees
80%x2, 85%x2, 90%x1, build to heavy single
Bravo
Strict Press + Push Press
5 x (3+3)
WOD
For Time:

Buy In
25 Chest-to-Bar Pullups

21-15-9
Box Jump, 24"/20"
Push Press, 115#/75#

Buy Out
25 Chest-to-Bar Pull-ups
Thursday
Warm-Up
EMOM 18, alternating:
a) 4-6 Strict Handstand Pushups
b) 4-6 Strict Toes-to-Bar
c) 4-6 Strict Chinups
WOD
5 Rounds for Total Time:
15 Kettlebell Swings, 55/35
Sprint 100m
Rest2:00
Each round should be an absolute max effort.
Friday
Warm-Up
3 Sets:
Row 250m
8 Half Kneeling Press/Side
16 Hollow Rocks

Spend 4 minutes accumulating 20 total reps (10 per side) practicing single leg hip hinges, NO weight, focus on perfect mechanics and loading of the posterior chain.
Strength
A1) Push Press
4x4
Same weight as last week's 5x6.
A2) KB Row
4x8 / side
WOD
3:00/2:00/1:00 for Total Reps:
Row (Calories)
Hang Power Clean, 135#/95#
Burpee
Saturday
9:30am & 11am Classes

COACHES CHOICE!
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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