Weekly WODs CrossFit The Tracks - Week of 6.29.15

Programming Email - Week Of 6/29/15
Mobility Is What You Need
We all love coming to the gym to move weight and hit the WODs hard.BUT there is 1 big thing holding most of you back,MOBILITY.It's not sexy and it's not fun, in fact it can be downright painfull.Get with one of the trainers and figure out your biggest issue and then work on that for a month.The main issues tend to be wrists, shoulders and ankles.Below is a great quick video on the power of mobility.
BEGINNER ATHLETES
On top of our M, W & F 6pm class you can also attend our Thursday classes all day and our 2 Saturday classes.These are Beginner friendly.AND you can also attend our CardioFit Bootcamp as part of your membership. The entire class schedule is on our website.
Sincerely,
Casey & Matt
859-905-0171
info@crossfitthetracks.com
Monday
Mobility class at6pm

Strength
Alpha
1a)Snatch Push Press + Overhead Squat
60/(2+2) ; 70/(2+2) ; 75/(2+2) ; 80/(2+2) ; 85/(2+2) ; 87.5/(1+1)*3
1b)Strict Muscle Ups
8 X 1-3

Bravo
1a)Strict Press + Push Press
8 x (3+2)
1b)Bent Over Rows
8 x 5

WOD
Alpha
AMRAP 8 min
15 Chest to Bar
30 Double Unders
15 Toes to Bar
30 Double Unders

Bravo
AMRAP 8 min
15 Russian KB Swings
50 Single Unders
15 Situps
50 Single Unders
Tuesday

Strength
Front Squat
60/10 ; 70/8 ; 80/5*3
alpha superset seated box jumps

WOD
Alpha
3 Rounds
40 KB SDHP 70/55
80 Double Unders
20 Overhead Squats

Bravo
3 Rounds
40 KB SDHP
100 Single Unders
20 Goblet Squats
Wednesday

 

Strength
Hang Clean Pull + Hang Clean
60/3 ; 65/3 ; 70/3 ; 75/2 ; 80/2 ; 84/1 ; 88/1 ; 92/1 ; 96/1

WOD
10-8-6-4-2
Thrusters 135/95
Double Calorie Row

rest 1:1

2-4-6-8-10
Power Clean 135/95
Double Calorie Row

18 min Cap
Thursday

Skill
5 min practicing free standing handstands

10 min practicing kipping efficiency


WOD
20 x 150ft shuttle runs every :30 sec
Friday

 

Strength
Back Squat
8-8-8-8-8 (heavier than last week)

WOD
"Diane"
21-15-9
Deadlifts 225/155
HSPU
Saturday
9:30am & 11am Classes
Coaches Choice
Bring A Friend!
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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