Weekly Programming - CrossFit The Tracks - Week of November 30th - CrossFit Training in Northern Kentucky

Aloha ladies & gents. New cycle starts this week. You will see some minor changes, one being a cool down programmed for you to do on your own after class.A proper cooldown is the MOST overlooked aspect of working out. The last thing you want to do is bust your butt in a 20 minute AMRAP and then run and jump in your car for a 20 minute drive.Take 10-20 minutes and get your body ready to leave.
The second thing you will notice are IWT sessions on Wednesdays. As the weather gets colder this is going to spice things up a bit. It should be a lot of fun. Remember to get in before class & get your foam rolling done as well as any other mobility you want before class.
This Mondaystarts our 4x a week challenge so make sure you are getting into the gym AND checking into class on the computer. The daily challenge will be posted on the whiteboard for you to complete. You can complete it before or after class, & just print your name under it for the day. Also make sure to note it in Zen Planner

WHAT'S THE ATTENDANCE CHALLENGE?
Now for the 4x a week challenge. So next week, we are starting a challenge running from 11/30 through 1/2. Its 5 weeks long & the challenge is simple. Get your butt in & take 4 classes a week. Each week that you do so, you'll gain an entry into the drawing. At the end of the 5 weeks, I will draw 2 names out. First name will win a pair of Nike Metcons, Reebok Nano 5s, or No Bull Trainers. The second name will win a supplement stack of Blonyx's HMB + Creatine & their new Beta Alanine. There will be a bonus way to gain entries into the drawing. Each day will also have a 100 rep challenge. Complete 4 of the days a week & you will get another entry into the drawing each week. So you can get your name entered into the drawing up to 10 times & win some pretty awesome prizes.

BEGINNER CLASS CHANGE
The Beginners CrossFit Class has a new schedule starting Monday November 30th
Monday & Wednesday 7pm
Tuesday & Thursday 6pm
Monday
Warm-up
:45 sec banded hip flexor
:45 sec banded ankle
:45 sec banded pigeon
3 Rounds
8 Reverse Goblet Lunges / leg
4 Jumping Squats for height

Strength
Back Squat
Build to a heavy double, then 90/2*2
perform a set every 3 min
start at 80% of 1RM, down sets off of heavy double

WOD
For time : 15 min cap
75 Wall Balls
60 Calorie Row
45 Wall Balls
30 Calorie Row
15 Wall Balls

Cool Down
1:00Cat / Cow
2 Rounds
1:00Standing Straddle
1:00Couch / side
1:00Standing Pike
Crossover Symmetry - Iron Scap
Tuesday
Warm-up
2:00Quad Smash / leg
3 Rounds
5 Wide Foot Mt Climbers / leg
:30 sec Double KB Front Squat Hold
5 Fire Hydrant Circles / leg, fwd & bkwd
2 Rounds
5 High Liftoffs + 5 Jump Shrugs from pocket + 5 Hang Muscle Cleans + 5Thrusters + 5 Cleans from Hip

Weightlifting
Charlie
Clean
Build to a challenging double
not touch & Go, reset each rep. Goal is no misses

Alpha & Bravo
Clean Complex
High Liftoff + Hang Clean + Front Squat
Build to a challenging set

WOD
AMRAP 12 min
12 Burpees
48 Double Unders
Cool Down
Crossover Symmetry - Plyometrics
3 Way Shoulder

Wednesday
Warm-Up
:30 sec Banded Front Rack / side
5 Hang Power Cleans (add weight each round)
5 Burpee Broad Jumps

IWT
5 Rounds (or 20 minutes)
MAX Power Cleans* in :30 seconds
10 Burpees as HIGH as possible & as FAST as possible
rest :90 seconds
*power cleans start @ 65%, add weight as able

rest 5 minutes

5 Rounds (or 15 minutes)
15 Thrusters @ 50%
15 Box Jump Overs 24/20
rest 1:1

rest 5 minutes

8 minutes volume
5 Chinups
10 Handstand Pushups
15 Russian KB Swings AHAP

Cool Down
1000m Row w/out straps
Crossover Symmetry - Recovery

Thursday
Warm-up
3 Way Shoulder
3 Rounds
:30 sec KB Arm Bar / side
10 Bird Dogs / side
Tabata Jump Rope (:20 high bounding singles , :10 ME DUs)

Skill
8 min volume

Beat swing
Low knees
Med knees
Knees to elbows
Knees to elbows + toe flick
Straight leg toes to bar
B.10 Turkish Getups
20 Barbell Rollouts
30 V Ups
40 Pike Drag Ups on Rower
50 Hollow Rocks
Bulletproof Shoulders
WOD
6 (8) Rounds w/ partner
:45 sec MAX calorie row

Bulletproof Shoulders
Cool Down
Banded Hami Circuit -1:00/ position
3 Way Shoulder -1:00/ position
Floss shoulders, elbows, knees, ankles
Friday
Warm-up
:60 sec Lat Smash
:60 sec Tricep Smash
3 Rounds
8 Bulgarian Split Squats / leg
8 Wide Leg Good Mornings

Strength
A1.Front Squat
65/3 ; 70/3 ; 75/3 ; 80/3 ; 85/3 ; 80/3 ; 75/3*2
A2.Seated Box Jumps
2-1-2-1-2-1-2-1
WOD
AMRAP 7 min
2 Deadlifts 225/155
2 Strict HSPU
4 Deadlifts
4 Strict HSPU
6 Deadlifts
6 Strict HSPU
etc
Cool Down
1:00Cat Cow
Crossover Symmetry - Iron Scap
1:00Cat Cow
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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3139 Dixie Highway
Building B 
Erlanger, KY 41018 

859-905-0171

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