Weekly Programming Week of May 9th - Northern Kentucky's Favorite CrossFit Gym!

2 WEEKS UNTIL TRIFECTA & 4 WEEKS UNTIL MURPH!

May 21st we host the Trifecta Comp 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!

Murph is just around the corner!Normally we tackle this Hero WOD the Saturday prior but this year we will be up in Columbus watchingMelissakick butt at regionals. Over the course of the next 5 weeks, starting next week, myself & the other trainers will post a little bonus workout for you to complete at your convenience throughout the week to help prepare you for your fastest Murph time yet.
CLICK HEREfor the Facebook event page.
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 Lat Smash / side
  • 3 Rounds
    • 10 Seated Wall Slides
    • 10 Thoracic Rotations / side
    • 10 Single Leg Glute Bridges / side
    • :15 sec Sleeper Stretch / side

Gymnastics (Pullups)
L1 : 0 Strict Pullups
  • 3 x 8 Toenail Pullups
  • 3 x 8 Pushups
  • 3 x 8 Inverted Rows
  • 3 Rounds
    • :15 sec Dead Hang
    • :15 sec hold at Top of Dip
    • :15 sec Dead Hang
    • :10 sec hold at Bottom of Pushup

L2 : 1-3 Strict Pullups
  • 10 Rounds
    • 5 Beat Swings w/ towel
    • 1-3 Strict Dip @ Hardest Progression
    • 1-3 Strict Pullup

Gymnastics (Muscle Ups)
L1 : 5/3 Strict Pullups & Ring Dips
  • 10 x (3,2,1) Muscle Up Drill
  • 10 x 1 Seated Banded Muscle Up
  • 5:00Assisted Muscle Up + Negative

L3 : 1-3 Strict Muscle Up
  • 3:00Practice Hollow Arch Kip on Rings w/ towel
  • 3 Rounds
    • 1-5 Strict Muscle Up + 1 Dip
    • Rest 1 min
    • Max UB Bar Muscle Up
    • Rest 2 min

L5: 7-5 Strict Ring Muscle Ups
  • 30 Muscle Ups for time (kipping)

Gymnastics (Core)
3 x 15 V Ups + 20 Tuck Ups + 30 Hollow Rocks

WOD
AMRAP 4 minutes x 3
1 Power Clean (RD 1 : 135/85 , RD 2 : 165/105 ; RD 3 : 185/125)
5 Pullups
10 Pushups
15 Airsquats
2 Power Cleans
5 Pullups
10 Pushups
15 Airsquats
3 Power Cleans
5 Pullups
10 Pushups
15 Airsquats
Etc..
Rest 2 min between rounds
*restart at the beginning each round

 

Tuesday
Warm-up
  • :90 sec Quad Smash / side
  • Crossover Symmerty
  • 5 x "HAM" Hip Mobilityside
  • 3 x 8 KB Z Press

Strength
  1. Back Squat
8-8-8 ; 90/8*2
*add 5-10lbs to last week
** percentage off of today's top set of 8
  1. Push Press
5-5-5 ; 90/5*2
*add 5-10lbs to last week
**percentage off of today's top set of 5
Wednesday
Warm-up
  • :60 sec Shoulder Smash + Internal Rotation / side
  • :60 sec Tricep Smash / side
  • 4 Rounds
    • :15 sec Thoracic Extension Hold on Wall Ball
    • 15 Banded Good Mornings
    • 50' (RD 1 : Bear Crawl ; RD 2 : Crab Walk Bkwd ; RD 3 : Crab Walk Fwd ; RD 4 : HS Walk)

Gymnastics (Handstand Pushups)
L1 : Less than 10 Pushups
  • 10 Rounds
    • 1 Inchworm + 3 Pushups
    • 8 Band Pull Aparts
  • Reverse Tabata Pushup Hold
L2&3 : 10+ Pushups
  • 8 Rounds
    • 1 Wall Walk
    • 5 Pike Pushups (Elevate feet & use deficit as able)
    • 8 Band Pullaparts
  • Reverse Tabata Handstand Hold (kickup to wall)

L4: One Strict HSPU
  • 4 min volume
    • 1 Wall Walk + 1 Nose & Toes Strict HSPU
  • Rest 1 min
  • 3 min volume
    • 1 Wall Walk + 1 Nose & Toes Strict HSPU
  • Rest 1 min
  • 2 min volume
    • 1 Wall Walk + 1 Nose & Toes Strict HSPU
*when fatigued, just wall walk

L5 : 7/4 Strict HSPU
  • Same as level 4, just deficit as able

WOD
AMRAP 12 min
12 KB SN (L)55/35
12 KB SN (R) 55/35
24 Wall Balls
Thursday
Warm-up
  • 10 min with a Foam Roll / Lax Ball
  • Ring Warmup
  • Crossover Symmetry
  • 3 Rounds
    • 3 TGU
    • 100' Farmer's Carry

Skill
EMOM for 25 min, alt
  • :30 sec Strict Toes to Bar
  • 100m Sprint on Rower
  • :30 sec Shoot Throughs (no dips or pushups)
  • 100m Sprint on Rower
  • :45 sec in Downward Dog / Upward Dog (alternate each Round)
Friday
Warm-up
  • 2:00Thoracic Extension on Peanut
  • :60 sec Calf Smash
  • :60 sec Lat Smash
  • 3 Rounds
    • 12 Underhand Band Pullaparts
    • 8 Double KB Front Squats
    • :30 sec Banded Front Rack / side

Strength

 


  • Tempo Front Squats @32X1

 

30/8 ; 40/6; 50/4 ; 60/3 ; 65/3 ; 72.5/3*3 ; 75/3
*all squats are done @32X1 except the first rep of sets 1-4, that rep is @53X1

WOD
On a Running Clock
0:00 - 6:00
Build to a heavy snatch / clean & jerk
6:01 - 14:00
8 min AMRAP
15 Chest to Bars
30 Double Unders
15 Toes to Bars
30 Double Unders
14:01 - 20:00
Build to a heavy snatch / clean & jerk
Saturday:
Saturday - DO WORK!
9:30am & 11am Classes
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

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