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

Burn Classes
Split into 3 Groups
A) AMRAP 12 minute
12 Calorie Row
12 Lateral Burpees Over the Rower
B) AMRAP 12 min
12 Russian KB Swings
12 Wall Balls
12 Situps
C) AMRAP 12 minute
12 DB Curl
12 DB OH Press
12 DB Row
4 min rest between groups
CrossFit Classes
Strength / Skill
Clean Pull + Clean + Low Hang Clean + Hang Clean
For time (9 min cap)
100 Double Unders
10 Power Cleans @ 185/115
300m Run
6 x 100m
Barbell Back Rack Carry
Use a weight thats challenging but manageable
Focus on keeping good posture with abs engaged
Burn Classes
Split into 2 Groups
A) Bike
2 min @ 6
8 Rounds
:10 @ 9 , :20 @ 6
3 min @ 6
8 Rounds
:15 @ 9 , :15 @ 6
3 min @ 6
8 Rounds
:20 @ 9 , :10 @ 6
3 min @ 6
B) AMRAP 20 min
8-12 DB Deadlift
8-12 DB Bench Press
12-15 Air Squats + :30 sec Hold
12-15 Mt Climbers / side + :30 sec Hold
CrossFit Classes
Strength / Skill
Handstand Development
15 minutes practicing one of the following
listed from lowest to highest profeciency
- Tripod Hold (Goal 5 x :30)
- Tripod Liftoff (Goal 5 x 5 controlled reps)
- Tucked Headstand (Goal 5 x :30 sec hold)
- Headstand (Goal 5 x :30 sec hold)
- Pike Press Headstand (Goal 5 x 5 controlled reps)
- Frog Stand (Goal 5 x :30 sec hold)
20 min Accessory
10 Staggered Leg RDL / side
10 Half Kneeling KB Press / side
10 Burgarian Split Squats / side (use barbell on back)
For time
5k Row + 150 Burpees over the Rower
During the row, you must complete 150 burpees over the rower
you may split them however you like but must row at least 500m before
starting each set of burpees
Burn Classes
Split into 4 Groups
2 Rounds
A) Tabata, alt
DB Push Press
Plank Walkup
B) Tabata , alt
Lateral Raise
Russian Twists
*use 5lb or 2.5lb plates for lateral raise
C) Tabata, alt
KB Deadlift + High Pull
Reverse Crunches
D) Tabata, alt
Mt Climbers
1 min rest between tabatas
4 min rest between rounds
CrossFit Classes

Strength / Skill
Overhead Walking Lunge
3 Rounds for time

9 Deadlifts @ 315/195


21 Calorie Bike



3 Way Landmine Shoulder

4 Rounds / Side

8 Landmine Presses

8 Landmine Lateral Raises

8 Landmine Rear Delt Flyes

*weight should drop for each movement




Burn Classes

Split into 2 Groups

A) 24 min

1000m Run

2000m Row

Max Meters on Bike in remaining time

B1) AMRAP 10 min

10 Goblet Squats

10 Ring Rows

rest 4 min

B2) AMRAP 10 min

10 Single Leg Glute Bridges

5 Inch Worms


CrossFit Classes

Strength / Skill

Hang Snatch

5 x 2 @ 5-10lbs heavier than 2 weeks ago



AMRAP 15 min

5 Burpees

10 Wall Balls

15 Situps



Rope Climb Development

12 minute practicing one of the following

listed from highest to lowing proficiency

- strict rope climb


- long rope pull


- medium rope pull


- short rope pull


- lying to standing rope climb




Burn Classes

5,4,3,2,1 Turkish Getups

5,4,3,2,1 HAM Hip

10 Rounds


*each frame, do equal number of DB Thrusters to # of meters away from 100m

** strike equals 1 plate push length for everyone else


CrossFit Classes

Strength / Skill

Push Press + Push Jerk + Split Jerk




For time

12 Overhead Squats @ 155/105

200m Run

9 Overhead Squats

300m Run

6 Overhead Squats

400m Run

3 Overhead Squats



EMOM 15, alt

a) 8-12 Ring Pushups

b) 4-6 Chinups

c) 10-15 V Ups


8am-12 Noon Open Gym

9:30 CrossFit Class

11am BURN Class


Open Gym 9:30-Noon

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