Weekly Programming Week of September 11th - The Tracks Fitness Lab In Northern Kentucky - CrossFit The Tracks



Snatch Pull + Snatch High Pull + Snatch + Overhead Squat

1^1^1 ; 4x1 @ top weight

*idea on this complex is to utilze the pull & high pull to make the pull on the snatch

as technically ideal as possible .

Mechanics should be identical

Athletes must keep their hands on the bar but these are NOT TnG


5 Rounds for reps

1:00 Double Unders

:10 transition

1:00 Calories on the Bike

2:00 rest

Weighltifting *Bonus*

3 Rounds

5 Press in Split

5 BN Jerks

Split Jerk

5^5^5 ; 2x5 @ top weight

Split into 2 Groups

a) Row

4 Rounds

3:00 @ 6-7

2:00 @ 7-8

1:00 @ 8-9

b1) AMRAP 11 min

11 Russian KB Swings

11 Pushups

2 min rest

b2) AMRAP 11 min

11 Single Arm DB Push Press / side

11 DB Rows / arm


Back Squat

8^8^8 ; 90/8*2


4 Rounds for time (20 min cap)

30/20 Pushups

100' Goblet Walking Lunge @ 70/53

300' Farmers Carry @ 70/53

Accessory *Bonus*

3 Sets for Quality

10 Bulgarian Split Squats / side

10 Singe Arm KB Z Press , pause @ top & bottom

15 Inverted Rows, pause @ tiop & bottom

20 Hip Extensions w/ Snath Grip Lat Pull*


6 Rounds (:45 , :15)

- Jump Rope

- DB Power Cleans

- Bike

- Plank

- Wall Ball Cleans

- Mt Climbers

- rest


EMOM 12 min, alt

a) 8-10 Perfect Burpees

b) 10 Russian KB Swings + 5 USA Swings

c) :15-:30 sec Chinup Dead Hang


Pullup Development

15:00 Volume

a) 3/2 Stict C2B Pullup

b) 3/2 Strict Pullup

c) 3/2 Assisted Pullup / Chinup

a2) 4/3 Kipping C2B Pullups

b2) 4/3 Kipping Pullups

c2) 4/3 Beat Swings

a3 & b3) 8/6 Beat Swings

c3) 8/6 Ring Rows


3 Rounds for time (14 min cap)

20 Burpees

15 Sumo Deadlift High Pulls @ 95/65


Split into 3 Groups

a) AMRAP 12 min

16 Hand to Hand Swings

16 Russian Twists

b) AMRAP 12 min

12 DB Thrusters

:30 Wall Sit

c) AMRAP 12 min

12 Step Ups / Legs

12 Glute Bridges

12 Pulse Ups

3 min rest between groups



Clean Pull + Power Clean + Clean

1^1^1 ; 4x1 @ top weight


AMRAP 11 min

10 DB Power Cleans @ 50/35

200m Run

Endurance *Bonus*


5:00 @ 6

4 Rounds

3:00 @ 6-7

2:00 @ 7-8

1:00 @ 8-9


w/ a partner

Row Sprints

1 x 50 Calories / 500m

2 x 40 Cals / 400m

3 x 30 Cals / 300m

4 x 20 Cals / 200m

5 x 10 Cals / 100m

rest as partner rows




10 x 4 @ 75% of last weeks top weight


4 Rounds for time (15 min cap)

21 Overhead Squats @ 95/65

7/4 Muscle Ups

Strength *Bonus*

Front Squat


FRIDAY BURNSplit into 2 Groups

a) Bike

4 Rounds

3:00 @ 6-7

2:00 @ 7-8

1:00 @ 8-9

b1) AMRAP 11 min

8-12 DB Bench Press

8-12 DB Curls

b2) AMRAP 11 min

8-12 KB DL High Pull

SATURDAYOpen Gym 8am-12noonCrossFit 9:30amBurn 11am

SUNDAYOpen Gym 9:30am-12pm

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