Weekly Programming Email - Week of 3/21/16 - Northern Kentucky CrossFit Gym

WEEK 5 OF THE CROSSFIT OPEN
The last week of The Open is here and you better be ready for Thrusters & Box Jumps:)Everyone's effort has been amazing and the community involvement has been great.We really appreciate the help everyone has put in to make The Open a success and the support you've offered your fellow athletes.
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.
Tuesday
Warm-up
  • :90 sec Banded Ankle
  • :60 sec Lat Smash
  • :60 sec Tricep Smash
  • 3 Rounds
    • :20 sec Goblet Squat Hold + 8 Goblet Squats
    • 8 External Rotations w/ PVC / side
Strength
Front Squat 1RM

WOD
30/24 Cals on Bike
15 Power Cleans 135/85 ; 165;115
24/18 Cals on Bike
12 Power Cleans
18/12 Cals on Bike
9 Power Cleans
Wednesday

 

B) AMRAP 10 min

 

4 Muscle Ups
6 Thrusters 95/65
8 Box Jumps 24/20

Then

B) 200m Run

Rest 1:1

*During Rest Complete 2 Bear Crawl Length

300m Run
Rest 1:1
*During Rest Complete 3 Bear Crawl Length
1000m Run

C)10 Barbell Rollouts
15 V Ups
20 Tuck Ups
25 Pike Drag Ups
Thursday
Warmup
  • 10 min w/ a foam roll
  • Crossover Symmetry Acvtivation
Skill
For Quality
21-15-9
Beat Swings
Inch Worms
Hollow Rocks
Calories on Bike
Friday
Weightlifting
Pick Your Poision
EMOM
0:00 - 4:591 Clean & Jerk or Snatch @ 65%
5:00 - 9:591 Clean & Jerk or Snatch @ 75%
10:00 - 14:591 Clean & Jerk or Snatch @ 80%
Rest 1 minute
16:00 - 16:591 Clean & Jerk or Snatch @ 85%
Rest 1 minute
Continue to add 5% & rest until miss

16.5 Prep
Saturday
16.5 Open WOD
Heats will start at 8am. Once the WOD is announced Thursday then we'll post the sign-ups on Zen Planner.
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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