Weekly Programming - CrossFit The Tracks - Week of December 7th - CrossFit Training in Northern Kentucky

BEGINNER CLASS CHANGE
The Beginners CrossFit Class has a new schedule
Monday&Wednesday7pm
Tuesday&Thursday6pm
Monday
Warm-up
2 Rounds
:45 sec Couch / leg
:45 sec Elevated Pigeon (use box) / leg
:45 sec Banded Ankle Leg
3 Rounds
5 Inch Worms
10 Bulgarian Split Squats / Leg
10 Double KB Front Squats

Strength
Front Squat ; every 3 minutes
40/8 ; 55/6 ; 65/4 ; 75/2 ; 80/2 ; 85/2 ; 90/2 ; 85/2 ; 80/2*3

WOD
Charlie & Alpha
21-15-9
Overhead Squats 115/75
Toes to Bar

Bravo
21-15-9
Thrusters 95/65
Toes to Bar
Cool Down
1:00Cat Cow
1:00Lizard / Leg
1:00Pigeon / Leg
1:00Couch / Leg
1:00Cat Cow
Crossover Symmetry - Iron Scap
Tuesday
Warm-up
2:00Shoulder/Pec Smash + Internal Rotation / side
3 Rounds
2 Pistol Grip Turkish Getups (bottoms up) / side
6 Half Kneeling KB Press / side
12 Scap Pull-ups

Strength
A1. Push Press
75/2 ; 80/2 ; 85/2 ; 90/2 ; 85/2 ; 80/1*5
A2. Strict Rope Climb
10 x 1
A3. Band Pull Aparts
10 x 10

WOD
For time
30 Ring Dips
40 Pullups
50 Wall Balls
40 V-Ups
30 Handstand Pushups

Cool Down
1000m Row Without Straps
:90 sec Pec Smash w/ LAX Ball / side
:90 sec Rear Dealt Smash w/ LAX Ball / side
Crossover Symmetry - Plyometrics
Wednesday
Warm-Up
2 Rounds
5 Inchworms
5 Burpee Broad Jumps
5 Hang Power Snatches (35% , 50%)

IWT -If you missed last Wednesday, DON'T MISS THIS WEEK!
  1. 6 (8) Rounds or 15 minutes
MAX (5+) *Hang Power Snatches in :30 sec
12 Calorie Row
Rest :90 secounds
*start at 60% & add weight as able
rest 5 minutes
B.5 Rounds or 15 minutes
5.3.1 *Deadlift Clusters
10 Burpees as High & Fast as possible
Rest 1:1
*5 deadlifts, take 3 breaths, 3 deadlifts, take 3 breaths, 1 deadlift
*start at 60% & add weight as able
*keep grip double overhand

rest 5 min

C.8 Minutes Volume
4 Toes to Bar
3 Pullups
2 Chest to Bars
1 Bar Muscle Up
focus on strong hollow & arch positions
go as far through the complex as your skill set allows, then restart at the top

Cool Down
Bulletproof Shoulders
Thursday
Warm-up
10 minutes w/ Foam Roll & LAX Ball

Skill
  1. Jump Rope Drills x 4 sets (8 minutes)
  1. Fast Singles (:20) Rest (:10)
  2. High Bounding Singles (:20) Rest (:10)
  3. MAX Double Unders (:30) Rest (:30)
  1. 10 Turkish Getups
20 Barbell Rollouts
30 V-Ups
40 Pike Drag Ups
50 Hollow Rocks

WOD
Death By...
Double KB Shoulder to Overhead + 50m Shuttle Run
score is weight x reps

Cool Down
3 Way Shoulder
Banded Hami Circuit
Voodoo Floss Shoulders, Elbows, Knees, Ankles
Friday
Warm-up
2:00Thoracic Extension on Peanut
1:00Slant Board
Crossover Symmetry - Activation

Weightlifting
Charlie & Alpha
Snatch + Hang Snatch ; every :90 secounds
10 x 1
Start at 70% & add weight after 2 good sets, no more than 4.
Start good, finish good. Strong through the hip

Strength
Bravo
A1. Bench Press
5 x 5
A2. KB Row
5 x 8

WOD
50 Wall Balls
150 Double Unders
50 Burpees

Cool Down
300' Farmers Carry
:90 sec Pec Smash w/ LAX Ball
:90 sec Rear Delt Smash w/ LAX Ball
Crossover Symmetry - Iron Scap
Saturday
COACHES CHOICE
9:30am & 11amClass
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

Map - Location