Weekly Programming Week of September 5th- The Tracks Fitness Lab & CrossFit The Tracks In Northern Kentucky

3 Rounds
10 Thoracic Rotations / side
10 Single Leg Glute Bridge / side
10 Good Mornings
Front Squat Test
start @ 70% of 1RM
Perform 1 rep every :30 sec
Add weight each round
Guys add 10 total lbs
Girls add 5 total lbs
Continue until you miss a squat or fail to complete it in the :30
For time (6 min cap)
9 Burpee Box Jump Overs @ 30/24
15 Burpee Box Jump Overs @ 24/20
21 Bar Facing Burpees
Endurance *Bonus*
250m Row @ 6
250m Row @ 7
250m Row @ 8
1000m for time
Split into 3 Groups
A) AMRAP 15 min
3:00 @ 6
1:00 @ 8
2:00 @ 6
1:00 @ 9
4 Rounds
1:00 @ 6
1:00 @ 9
B) AMRAP 15 min
1:00 Jump Rope
10 Pushups
1:00 Jump Rope
15 Air Squats
C) EMOM 15 min, alt
:30 sec Wall Sit
:30 sec Plank
1 Plate Push
3 min rest between groups
1) For time (9 min cap)
Power Clean @ 185/125
Double Unders
2) 5 Rounds for time (18 min cap)
400m Run
15 KB Snatch (L)
15 KB Snatch (R)
Weightlifting *Bonus*
EMOM x 15
start @ 70% , add after 2-4 GOOD lifts
Split into 2 Groups
A) 4 Rounds (:40 , :20)
- KB Deadlift High Pull
- Goblet Reverse Lunges
- Single Arm KB Swing
- DB Thrusters
- Situps
B) 4000m Row for time (20 min cap)
5 min rest between groups
15 minutes Volume / Practice
listed from highest to lowest profeciency
- Strict Deficit HSPU
- Strict HSPU
- Handstand w/ negative
- Pike Pushups on Box
- Pike Pushups on Box
regardless of the exercise, emphasis
is on submaximal sets with perfect mechanics
Break sets before failure
On all exercises, athletes should
be creating a tripod with head & hands,
not a straight line
Clean & Jerk
Every :75 x 15
Start @ 65%, add after 2-4 good lifts
Endurance *Bonus*
4:00 Bike @ 6
3:00 Bike @ 7
2:00 Bike @ 8
50/40 Calories for time
3:00 @ 6
Split into 4 groups
2 Rounds
- Jumping Lunges
- Med Ball Cleans
- DB Snatch (switch arms each round)
- Mt Climbers
* 1 mn rest between tabata
1^1^1^1 ; 90/1*2
*build to a heavy single, not a max
1000m Row
50 Thrusters @ 45ls
30 Pullups
Accessory *Bonus*
Double KB Front Rack Carry
4 x 100'
AMRAP 40 min
- 40 Russian KB Swings
- 30 Step Ups
- 20 Situps
- 10 Pushups
*EMOM 5 jumping squats

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Erlanger, KY 41018 


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