Weekly WODs CrossFit The Tracks - Week of 6.1.15

Programming Email - Week Of 5/25/15
Mondaymarks 2 years that we've been open and to say it's been an awesome adventure would be a huge understatement. CrossFit has changed all of our lives for the better & we are extremely grateful for the support from all of our members and for helping us make a great community.
2 years down, many more to come!

Great job Melissa!
Unless you live under a rock, you know that Coach Melissa was up North competing in the 2nd largest stage in the world for CrossFit at the Central Regionals.Everyone at The Tracks is proud of the hard work she put in to get to Regionals and for representing The Tracks.She is a perfect example of what CrossFit stands for.
REGISTER & CHECK-IN FOR ALL CLASSES
All members will be REQUIRED to register for classes.This is REALLY important as we grow and for classes that tend to get full (5:30am, 4pm, 5pm).It's easy to register and can be done from a desktop compter or mobile device.Below is a video that walks you through how to do this.If you encounter log-in problems please email support@zenplanner.com or info@crossfitthetracks.com.
If you don't register for classes, this doesn't mean you can't workout.But if you show up for a class that is at capacity and the trainer isn't comfortable adding you then you'll need to wait for the next class.We don't see this being an issue too often, but this tool will help make sure it's not.When We see a class has a large registration # when can have another trainer help and make sure everyone gets the attention they need.
This tool will also allow us to manage the membership much better and give you a way to track how you're doing as well.
Sincerely,
Casey & Matt
859-905-0171
info@crossfitthetracks.com
Monday

Mobility
1) Crossover Symmetry

2) 4x HAM hip mobility

 

Warmup
3 Rounds
5 Seated Wall Slides
:90 sec Goblet Squat Hold
1 Wall Walk

 

Strength

Alpha

1a) Back Squat
10-10-10
1b) Assisted Muscle Up
3-3-3

 

Bravo

3 Strict Pullups
6 Pushups
9 Ring Rows

 

WOD
Opening Day WOD
1000m Row
50 Wall Balls
50 Situps
50 Burpees

Tuesday

Mobility

1) Crossover Symmetry
2) :60 sec Lat Smash
:90 sec Thoracic Extension

 

Warmup
2 Rounds
10 Thoracic Bridges
10 Band Pull aparts
10 Banded Overhead Squats

 

Strength

Alpha

Snatch
65/1 ; 70/1 ; 75/1*3 ; 80/1*2 ; 85/1 ; +2.5% until MISS

 

Bravo

1a) Strict Press
3-3-3-3-3
1b) KB Pullover
8-8-8-8-8

 

WOD

21 Thrusters 95/55
200m Run
15 Thrusters
400m Run
9 Thrusters
1000m Run

Wednesday

Mobility

1) 2 min Hamstring Floss on Barbell
2) 2 min Mobility of choice

 

Warmup
3 Rounds
10 Good Mornings (change foot position each round)
50 Single Unders

 

Strength

1a) Deadlift
5-5-5
1b) Partnered Assisted Hami Curls
5-5-5

 

WOD

AMRAP 10 min
30 Double Unders
15 Russian KB Swings 55/35

Thursday
6PM CLASS REMINDER
The 6pm class is limited to 5 athletes.

Mobility

1) Crossover Symmetry
2) 3 Way shoulder
3) Banded Hami Circuit

 

Skill
Kip Review
-Hollow / Arch
-Bar Taps
-go over kipping pullup & straight leg toes to bar

 

WOD
3 Rounds, not timed
3 TGU / arm
5-10 Kipping Pullups
10 V Ups
20 Tuck Ups
:30 sec Hollow Hold

Friday

Mobility

1) Crossover Symmetry
2) :60 sec wrist mobility
:60 sec banded ankle
:60 sec banded pigeon

 

Warmup
3 Rounds
10 PVC pass throughs
10 Internal Rotators w/ PVC

 

Strength
Clean + Power Jerk + Front Squat + Jerk
Build to max

 

WOD
10 rounds
300m Run
Rest 1 min

Saturday
NO CLASSES - WE HAVE A COMPETION TODAY, COME WATCH AND HELP OUT

Sunday
Open Gym
9:30am-12noon
Yoga
12pm-1pm
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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