Weekly Programming - CrossFit The Tracks - Week of September 28th - CrossFit Training in Northern Kentucky


Congrats to Catherine & Logan Sanburn for taking 1st place at the Strongman contest this Saturday at Muscle Gear in Florence!

ALSO a big THANK YOU to everyone who helped us raise over $2,000 for the Special Olympics.Our team of 20 athletes did an amazing job pulling the plane, our top time of 5.7 seconds was god enough for 3rd place.
This weekend we host our Annual Barbells & Bacon CrossFit Competition.We will not have any classes on Saturday BUT there's a twist to this comp that allows you to come workout!We have partnered with Barbells For Boobs and for a $20 donation you can do their WOD, Grace, on Saturday at anytime from 8am-2pm.

We are also in need to judges and volunteers.PLEASE PLEASE click below to sign-up.You'll get a sweet shirt for helping:)PLEASE CLICK HERE TO SIGN UP
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
90/90 Hip Lift
4 sets of 4 breaths

3Rounds
Snatch Low Liftoff x 3
Snatch Mid Liftoff x 3
Snatch High Liftoff x 3
Muscle Snatch from Hip x 3
Tall Snatch x 3
Overhead Squat x 3
Pressing Snatch Balance x 3
Use empty bar.

Strength
Alpha
Snatch Pull + Hang Snatch
75/1+2, 80/1+2, 85/1+2, build to heavy double
Bravo
A1) Bench Press
5RM ; 95/5 ; 90/5*2
A2) Band Pull Aparts
8 after each set

WOD
3 Rounds for Total Reps:
1:00Rope Climbs
0:15Rest/Transition
1:00Pushups
0:15Rest/Transition
1:00Row for Calories
0:15Rest/Transition
1:00Sit-ups
0:15Rest/Transition
Tuesday
Mobility Class 6PM
Warm-Up
5 x "HAM" Hip Mobility / side

Strength
Back Squat
5RM, 95/5, 90/5*2

WOD
4 Rounds For Time:
Run 400m
25 Kettlebell Swings, 55/35
Wednesday

Warm-Up
Crossover Symmetry

3 Rounds :
8 Ring Rows
Lateral Crawl, 10 steps left
Lateral Crawl, 10 steps right
10 Hollow Rocks
Nastics / Strength
8 Minutes Volume Accumulation:
3 Strict Pullups + 3 Strict Toes-to-Bar
Sets must be completed unbroken.
Pullups: Maintain strong hollow. Rep is counted at the bottom of the hollow hang, not when the chin clears the bar.
Toes-to-Bar: Rep is counted at the bottom of the hollow hang, not when the feet touch the bar.

WOD
For Time:
30 Overhead Squats, 115#/75#
30 Chest-to-Bar Pullups
60 Sit-Ups
30 Burpee Box Jump Overs, 24"/20"
30 Ring Dips
Scale for intensity, don't let a particular movement become a roadblock.
Thursday

Strength
Clean Pull + Hang Clean
75/2, 80/2, 85/2, build to heavy double

WOD
AMRAP 12:
10 Double KB Front Squats
40 Double Unders
Friday
Warm-Up
Quadruped Thoracic Rotations
3x10/side

3 Rounds
8 Half Kneeling Press/side
8 Half Kneeling Split Squat/side
8 Single Leg RDL/side

Half Kneeling Press:https://www.youtube.com/watch?v=Fc9KTHbXlQUSlow it down and focus on positions

Strength
Push Press
5RM, 95/5, 90/5*2

WOD
For Time:
100' Walking Lunge
30 Toes-to-Bar
75' Walking Lunge
20 Toes-to-Bar
50' Walking Lunge
10 Toes-to-Bar
Saturday
Barbells & Bacon
Come Do Grace anytime 8am-3pm
Grace = 30 reps Clean & Jerk For Time!

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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