Weekly Programming Week of May 16th - Northern Kentucky CrossFit Gym!

IT'S TRIFECTA WEEK

This Saturday, May 21st we host the Trifecta Competition and you know we need help from the greatest members around!Pleaseclick hereto signup to judge andvolunteer.This will be our last comp until the Fall and it's going to be a fun one.Come cheer on your fellow Tracks members!

THERE ARE NO CLASSES ON SATURDAY

Your should be running a few times per week to get ready for Murph!We're only a few weeks away, make sure you check out the event Facebook page,CLICK HERE
Beginner Classes
These are held at 7pm on Monday and Wednesday and 6pm on Tuesday and Thursday.
Our CardioFit classes are also great for beginners, those classes are at 12noon on Monday, Wednesday and Friday and 3pm on Tuesdays and Thursdays.
Monday

 

Warm-up
:60 sec Pec Smash w/ ball
3 Rounds
  • :15 sec Banded Ankle
  • 3 x Twisted Cross / Side (hold for :05 sec)
  • 2 Turkish Getups / Side
  • 8 Wide Leg Good Mornings
  • 12 Band Pull Aparts
Gymnastics (Dips)
L1 & 2 : 1 - 10 Dips w/ feet on ground
  • 4 x 5-8 Dips w/ feet on Bench weight as able
  • 3 x 8-12 Pushups
L3: 3-5 Strict Dips on Boxes
  • 5 x 1-3 Strict Ring Dips
L4 : 5 Strict Ring Dips
  • 4 x 4-7 Weighted Ring Dips
L5 : 8-10 Strict Ring Dips
  • 5RM Ring Dip

WOD
AMRAP 10 minutes
10 Muscle Ups / 10 Bar Muscle Ups / 15 Chest to Bars / 15 Pullups / 20 Ring Rows
20 Pistols , alt / 20 Goblet Squats
30 Double Unders / 90 Single Unders
Tuesday
Warm-up
  • :90 sec quad smash
  • Crossover Symmetry
  • 2 Rounds
    • 50' Banded Lateral Walk
    • :20 sec Banded Hami
    • :20 sec Elevated Pigeon
    • 12 Goblet Squats
    • 8 Fire Hydrant Circles
Strength
  1. Back Squat
8RM ; 90/8*4
  1. Push Press
5RM ; 90/5*4
Wednesday
Warm-up
  • 2:00 Thoracic Extension w/ Peanut
  • 3 Rounds
    • :15 sec KB Armbar
    • 10 Y Pulls in Hollow Hold
    • :15 sec Wrist mobility
    • 50' (RD1 : Bear Crawl , RD 2 : Crab Walk Bkwd ; RD 3: Crab Walk Fwd)
Gymnastics
4 Minutes Volume
Walk Walk
Rest 1 minute
3 Minutes Volume
Rest 1 minute
2 Minutes Volume

* L1 : Wall Walk + Control + Descend
* L2 : Wall Walk + :05 - :15 sec Hold in Nose & Toes + Descend
* L3 : Wall Walk + :15 - :20 sec Taps + Descend
* L4 : Wall Walk + Strict N&T HSPU + :15-:20 sec Taps + Descend
* L5 : Wall Walk + Strict N&T HSPU @ Deficit + :15-:20 sec Taps + Descend

5 Minutes Practicing Handstand Walks, Lateral Wall Walks, Conans

WOD
5 Rounds for time (15 min cap)
200m Run
5 Power Snatches 95/65 ; 135/85
4 Overhead Squats
3 Hang Power Cleans
2 Front Squats
1 Push Jerk
*Barbell Complex Must Be Unbroken
Thursday
Warm-up
  • 10 min w/ foam roll & lax ball
  • Ring Warmup
  • 2 x 20 Strokes of Row Complex (5 legs , 5 legs + torso , 10 full)
  • Crossover Symmetry
  • 2 x 20 Strokes of Row Complex
Endurance
2k Row : Time Trial

Gymnastics
  • Inverted Tuck
  • Inverted Hang
  • Inverted Tuck + Descend to German Hang (as able)
  • Skin the Cat
Endurance
10 Rounds w/ a Partner
100m Row Sprint
*each partner does 10 rounds
Friday
Warm-up
  • :60 sec Calf Smash
  • :60 sec Tricep Smash
  • 3 Rounds
    • 5 Inch Worms
    • :15 sec Thoracic Extension Hold on Wall Ball
    • 12 Underhand Band Pull Aparts
    • :15 sec Banded Front Rack
Strength

Tempo Front Squats @32X1

 

30/8 ; 40/6; 50/4 ; 60/3 ; 67.5/3 ; 75/3*3 ; 77.5/3
*all squats are done @32X1 except the first rep of sets 1-4, that rep is @53X1

WOD

 

17 minute AMRAP

 

50 Calorie Row
50 Wall Balls 20/14
50 Shoulder to Overhead 115/75
50 Box Jumps 24/20

Gymnastics
2 Rounds

 

15 Straddle Leg Lifts
15 Pike Leg Lifts

 

6 minutes Practicing L Sits
Saturday:
NO CLASSES SATURDAY
Trifecta Competition 7am-4pm
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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3139 Dixie Highway
Building B 
Erlanger, KY 41018 

859-905-0171

Map - Location