Weekly Programming At CrossFit The Tracks - Week of February 15th 2016 - Northern Kentucky CrossFit Gym

THE CROSSFIT OPEN IS HERE

The CrossFit Open is upon us and you'll start hearing A LOT more about this.What is the CrossFit Open?Basically it's a 5 week program where as a gym weparticipatein 1 weekly workout.Your scores are then input online and compared with 100,000+ other CrossFit athletes around the world. This isn't because any of us are winning the games, but as a way to ramp up the intensity and show us all where we stand.We'll be having 4 teams with an internal contest that will conclude in week 6 with go-cart racing!You need to go online to register, it's $20,CLICK HERE TO REGISTER.We are going to have a draft and you'll be either drafter or recruited to a team STAY TUNED!
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
3 Rounds
:30 sec Banded Ankle
:30 sec Rib Pull
:30 sec Elevated Pigeon
:30 sec Goblet Squat Hold

Weightlifting
  1. Snatch on a Clock
0:00 - 6:00
Warmup Snatch
6:00 - 9:00
Build to a heavy triple TnG Snatch
9:00 - 10:00
Rest
11:00 - 17:00
EMOM for 6 min
2 TnG Snatch @ 90% of triple

Strength
  1. Back Squat
5 - 5 - 5 - 5 - 5
*use the last 2 sets as down sets
B)Back Squat
85% of heaviest set of 5 / MAX Reps
*Do Bonus Back squatson Tuesday

WOD
4 Rounds for time : 12 min cap
10 Overhead Squats / Front Squats 115/80 ; 155/105
20 Box Jump Overs 24/20 ; 30/24

Cool Down
3 Way Shoulder
2:00Couch / leg
Crossover Symmetry - Iron Scap
Tuesday
Warm-up
:60 sec Tricep Smash
:60 sec lat smash
2 Rounds
2 TGU / side
:20 sec Banded Front Rack / side
20 Strokes of Row Complex

Weightlifting
EMOM for 12 min
2 Power Cleans
*start at 65% ; add weight after 2 good sets

WOD
"Open Test"
AMRAP 20 min
50 Wall Balls 20/14
50 Double Unders / 100 Singles
40 Box Jumps 24/20
40 Toes to Bars / V Ups
30 Burpees
30 Chest to Bar Pullups / Pullups
20 Cleans 145/100
20 Jerks 145/100
10 Snatches 145/100
10 Muscle Ups

Cool Down
:90 Rockback Breathing
Banded Hami Circuit
Bulletproof Shoulders
Wednesday
Warm-up
  1. Crossover Symmetry - Activation
  2. 3 Rounds
10 Calories on Assault Bike
20 Crawling Steps (5 forward, right, back, left)

IWT

12.1

Rest 4 minutes

 

5 Rounds, each for time

 

10 Deadlifts 225/155
20/16 Calories Assault Bike ; 30/24
rest3:00

Rest 4 minutes

 

8 Minutes of Volume

 

1 Wall Walk
12 Band Pull Aparts
2-4 Strict HSPU + 3-5 Kipping HSPU
100' Farmers Carry
Cool Down
3 Rounds
1:00Cat Cow
1:00Twisted Cross
1:00Frog
Crossover Symmetry - Plyo
Thursday
Warm-up
10 min w/ Foam Roll & LAX Ball

Skill
Reverse Tabata Bar Kips

8 min Volume
5 Toes to Bar
3 Chest to Bars / Pullups
1 Bar Muscle Up / Toes to Bar

WOD
"Worms"
500m Row
50 Double Unders
400m Row
40 Double Unders
300m Row
30 Double Unders
200m Row
20 Double Unders
100m Row
10 Double Unders

Cool Down
1:00Down Dog
1:00Pigeon / Side
1:00Upward Dog
1:00Lizard / side
1:00Down Dog
Crossover Symmetry - Recovery
Friday
Warm-up
:90 sec Calf Smash on Bar / side
2:00Thoracic Extension on Peanut
3 Rounds
8 Z Press
8 Rows

Weightlifting
EMOM for 12 min
2 Snatches
*start at 75% , add weight after 2 good sets. Goal is not to miss

Strength
Strict Press + Push Press
5 x 3+3

WOD
15-12-9-6-3
Chest to Bar ; Muscle Up ; Toes to Bar
Power Snatch 115/80 ; 145/100 ; 95/65

Cool Down
3 Way Shoulder + Chest
Crossover Symmetry - Iron Scap
Saturday
COACHES CHOICE
9:30am & 11am Class
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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