Weekly Programming Week of April 24th- The Tracks Fitness Lab In Northern Kentucky


CrossFit WOD
Strength / Skill
Back Squat
8^8^8 ; 90/8*3
*:03-:05 sec pause on first rep each set

For time (14 min cap)
5 Thrusters @ 145/100
20 Wall Balls
10 Thrusters
40 Wall Balls
15 Thrusters
60 Wall Balls

No Hands No Feet Snatch
add 5-10lbs to last weeks top weight
No Hands = No Hook Grip
No Feet = feet start in recieving position &
do not move to catch the bar
Overhead Squat

Burn Workout

Split into 2 groups
A) 2 Rounds (:45 , :15)
Goblet Squat
Mt Climber
Hand to Hand KB Swing
Split Jump
Single Arm KB Row (switch @ :20 sec)
Alternating Goblet Cossack Squats
DB Push Press
DB Lunge & Rotation
2:00 Rest
B) AMRAP 22 min
750m Row for time
250m Row easy
500m Row for time
250m Row easy
250m Row for time
250m Row easy
2 min rest

CrossFit Workout
Strength / Skill
A1) Deadlift
5^5^5 ; 90/5*2
double overhand
A2) Wall Walks
5 x 2-5

5 Rounds for time (12 min cap)
10 DB Snatch (L) @ 50/35
10 DB Snatch (R)
10 Chest to Bar Pullups

3 Rounds for time (16 min cap)
3/2 Rope Climbs
10/7 Strict HSPU
8 Alt Pistols / side

BURN Class

1 Round
1:00 Inchworms
1:00 Lizard (L) + Rotation @ :30
1:00 Lizard (R) + Rotation @ :30
1:00 Happy Baby
1:00 Pigeon (L)
1:00 Pigeon (R)
1:00 Downward Dog
1:00 Cobra
AMRAP 30 minutes
w/ a partner
200m Run
300m Row
1000m Bike
1 Round of Warmup Sequence


CrossFit Workout
Strength / Skill
Hang Power Snatch + Power Snatch
2^2^2 -2-2-2

5 Rounds for time
200m Run
12 Overhead Squats @ 115/80

Track Warmup
2 Rounds
- 20 Arm Swings each Direction
- 20 Steps Stationary March / Leg
- 20yds High Knees
- 20yds Butt Kicks
- 20yds Lateral Shuffle (Down & Back)
- 20yds Carioca (Down & Back)
- 20yds Back Pedal
- 20yds A Skip
- 20yds B Skip
- 20yds Falling Start
1 Round Dynamic Flexibility
- 20yds Walking (fwd) 45 degree lunge
- 20yds Walking (bkwd) 45 degree lunge
- 20yds Knee Hugs
- 20yds Quad Pulls
- 20yds Inch Worms
- 20yds Frankenstein
1 Rounds
- 400m Sprint @ 9-10
- 2:30 rest
4 Rounds
- 200m Sprint @ 9-10
- 1:20 rest
6 Rounds
- 100m Sprint @ 9-10
- 1:00 rest

BURN Workout

AMRAP 40 min
For time
60 Calorie Bike
50 Air Squats
40 Situps
30 Pushups / Ring Rows
20 Pullups / Pushups
10 Burpees
rest 4 min
For time
50 Calorie Row
40 Air Squats
30 Situps
20 Pushups / Ring Rows
10 Pullups / Pushups
rest 4 min


CrossFit Class

Strength / Skill
A) 10 minutes volume
- 1 Strict Muscle Up
2/1 Muscle Up
2/1 Strict Ring Dips
4/2 Kipping Ring Dips
*sets must be performed unbroken
**if Strict MU goes, continue without it
- Strict Muscle Ups + Negatives
- 3,2,1 MU + Negatives
- Transition Rocks
B) Power Clean + Clean
Build to a Max

For time (4 min cap)
20 Clean & Jerks @ 185/125
*full clean , either jerk

EMOM for 14, alt
a) 5 Back Squats @ 90% of Tuesday's top weight
b) 15-24 / 12-20 Gymnastics complex (below)
2/1 Bar Muscle Ups +
3/2 Chest to Bar Pullups +
4/3 Pullups + (optional)
5/4 Toes to Bar

BURN Class

Split into 2 Groups
2 Rounds
A) AMRAP 8 min
Calorie Bike
Russian Swings
Mt Climbers / leg
2 min rest
B) AMRAP 8 min
5 Man Makers
2 Turkish Getups / side
2 min rest


8am-12noon - Open Gym

9:30am - CrossFit Team WOD

11am - BURN Class




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