Weekly Programming - CrossFit The Tracks - Week of September 21st - CrossFit Training in Northern Kentucky

If you can't compete, we'd love to have your help judging/helping out.
Monday

Warm-Up
3 Rounds
1:00Banded Hami ;1:00Banded Pigeon ;1:00Banded Hip Flexor (switch banded movement each round)
10 Fire Hydrant Circles
:30 sec Gob Squat Hold
Strength
Back Squat
8RM ;95/8 ;90/8

WOD
25 Minutes:
Run 800m
10 Strict Pullups
10 Strict Ring Dips
10 Strict Toes-To-Bars

Bonus Weightlifting
Push Press + Push Jerk + Split Jerk
5 x (3+2+1)
Tuesday
Mobility Class 6PM
Warm-Up
Quadruped Rockback Breathing, 4 sets of 4 breaths

3 Rounds:

10 Snatch Grip RDL
10 Snatch Grip Behind-The-Neck Press
5 Front Foot Elevated Half Kneeling Overhead Split Squats Side
Strength
Alpha
Snatch
72.5/2 ; 77.5/2 ;82.5/2*3-4
Bravo
Bench Press
8RM ; 95/8 ; 90/8
WOD
In Teams of 3
Row 300 Calories
300 Wall Ball

Bonus Weightlifting
Clean Pull +Hang Clean + Jerk
75/(1+2+1) ;80/(1+2+1) ; 85/(12+1)*4
Wednesday
Warm-Up
EMOM 12, alternating:
a) Crawl 10 Steps Forward, 10 Steps Backward
b) 8 Ring Rows w/pause @ top
c) 8 Push-ups
EMOM 12, alternating:
a) 1-3 Strict Muscle-Ups
b) 4-6 Strict Toes-to-Bar

WOD
5 Rounds For Time:
3 Power Snatch, 135#/95#
6 Burpees
9 Squats
Bonus Endurance
8 x 400m Run @ 2 mile pace
Rest 1 min between runs
Thursday

Warm-Up
7 min
LAX Ball Shoulder
Crossover Symmetry
Strength
Push Press
8RM ;95/8 ;90/8
WOD
7 Rounds For Time:
7 Kettlebell Swings, 70/55
7 Sit-Ups
7 Box Jump Overs, 24"/20"
Bonus Strength
Two Count Pause Back Squat
Heavy set of 4 ;95/4 ; 90/4
Friday
Warm-Up
3 Sets:
12 Good Mornings with pause @ bottom, very light
10 Z-Press
30 Double Unders

Straight Leg Raise Correction
2x8/side

Strength
RDL
90/10*4
Percentage based on 10RM.
WOD
AMRAP 12:
6 One ArmKettlebell Thrusters, left arm
6 One Arm Kettlebelll Thrusters, right arm
12 Handstand Pushups
Run 200m

Bonus Weightlifting
Hang Snatch
75/2, 80/2, 85/2*4
Clean
72.5/2, 77.5/2, 82.5/2*3-4
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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Building B 
Erlanger, KY 41018 

859-905-0171

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