Weekly Programming - CrossFit The Tracks - Week of January 25th - CrossFit Training in Northern Kentucky

Monday
Warm-up
A) :90 sec peck smash w/ LAX Ball

B) 3 Rounds
6 Thoracic Rotations / side
6 Inch Worms
12 Underhand Grip Band Pull Aparts

Weightlifting
Every :90 seconds
Power Snatch 65/5*5
Hang Snatch 65/4*4
Snatch 65/3*3

Strength
A1) Bench Press
12-8-6-12-8-6
A2) Single Arm KB Row
6x12 / side

WOD
15-12-9 : 8 min cap
Clean & Jerk 135/95
Chest to Bar Pullups

Cool Down
3 Way Shoulder
Crossover Symmetry - Iron Scap
Tuesday
Warm-up
3 Rounds
:30 sec Banded Hami (rig) / side
:30 sec Elevated Pigeon / side
10 Bulgarian Split Squats / side

Strength
Back Squat

 

8-8-8-8-8
*add 5-10lbs to last week

WOD
21-15-9 : 15 min cap
Front Squat 185/125
Strict HSPU / Decline Pushup
Deadlift 185/125

Cool Down
1:00Cat Cow
2:00Seated Pike
2:00Couch (elevate back foot) / leg
2:00Seated Straddle
2:00
Thread the Needle / leg
Wednesday
Warm-Up
:60 sec Foam Roll Lat / side
:30 sec partner assisted Handstand Shoulder Opener

IWT

 

4 Rounds

 

10 Overhead Squats @ 50% of 1RM SN
10 Box Jumps 30/24
Rest :90 seconds

Rest 5 minutes

 

4 Rounds

 

10 Thrusters @ 50%
10 Lateral Bar Burpees
Rest :90 seconds

 

8 minutes of volume

 

50' Handstand Walk
100' Double KB Front Rack Carry
150' Farmers Carry

Cool Down
3 Way Shoulder
Banded Hami Circuit
Bulletproof Shoulders
Thursday
Warm-up
3 Rounds
3 Turkish Getups / side
6 Alligator Rolls / side
12 Good Mornings

Skill
EMOM for 30 min, alt
  1. Beat Swing + Low Knees + Med Knees + Knees to Elbow + Toe Flick + MAX UB Toes to Bar
  2. 4 Strict HSPU @30X1 + 4 Kipping HSPU @31X1
  3. 8 Strict Pullups @33X1 / 6 Chinup Negatives @53A1
  4. 500m Row
  5. 500m Row cont...
Core

For Time
2 Rounds
25 Straddle Situps
25 Straight Leg Situps

Cool Down
Crossover Symmetry - Recovery
Friday
Warm-up
:60 sec Calf Smash / leg
:60 sec Lat Smash / side
:60 sec Tricep Smash / side
2 Rounds
10 Russian KB Swings
10 Goblet Squats
Weightlifting
EMOM for 20 min, alt
  1. 3 Hang Cleans @ 75%
  2. 1 Push Press + 1 Push Jerk + 1 Jerk
Strength
Back Squat @32X1
6-6-6-6-6-6

WOD
150 Double Unders
100 Wall Balls
50 Burpees

Cool Down
2:0090/90 Breathing
2:00Slant Board / side
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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