Weekly Programming Week of December 19th - Northern Kentucky CrossFit Gym

Christmas Week!
The next two Sundays there will not be Open Gym due to Christmas and New Years, besides that all days are normal.
The COLD WEATHER is here and that means a few things:1st - ALWAYS pack a sweatshirt, sweatpants and hat in case the WOD has outside elements.2nd - If there's bad weather you need to pay attention to the members Facebook page.  This morning the door was ICED shut, so Casey had issues getting in.  In the future we'll have ice and snow storms, so be prepared.  While our goal is to be open as much as possible, we don't want to put our trainers and members in dangerous situations.  I'm workig on a text program we can use when we have closures.PARTY!!The Tracks Christmas party is Thursday December 29th @7pm at Quaker Steak & Lube in Florence.  We have a private room booked.  The Tracks will supply appetizers for you to munch on.  We are doing a Naughty Santa Gift exchange.  This is where you bring a gift of a retail value around $25 (not a gag gift).  We then do a drawing and go in that order, the person up next can either take from the table or steal a gift.  This being after Christmas means there will be PLENTY of items on sale where you can get a $25 gift for much less:)
  Warm-up    EMOM for 12 min, alternating
4 Clean Pulls + 4 Power Cleans3 Hang Cleans + 3 Cleans4 Power Kips + 4-6 Strict ChinupsWeightlifting    Clean w/ :03 sec Pause in the Bottom    5 x 3 ; add 5-15lbs to top weight from 2 weeks ago    *not TnG
WOD    AMRAP 7 min    1 Clean @ 115//75    1 Chest to Bar Pullup    3 Cleans    3 Chest to Bar Pullups    5 Cleans    5 Chest to Bar Pullups    Etc    *clean is full ROM    **scale C2B with pullups or jumping chest to bar pull-ups
Bonus    No Hands No Feet Snatch2RM
  • 0:00 - 2:00 @ 6RPE
  • 2:00 - 4:00 @ 7RPE
  • 4:00 - 6:00 @ 8RPE
4 Rounds    20/12 MAX EFFORT Calories    Rest 2 minutes between rounds
4 Rounds
     15/10 MAX EFFORT Calories    Rest 2 minutes between Rounds
5:00 @ 6RPE


3 Rounds


15 Seated Wall Slides (lay them on their back if mobility is too poor to keep back flat)15 Glute Bridge10 Inch Worm w/ Back Bend10 Thoracic Rotation / side


3 Rounds


12 Goblet Squat12 Pushup Plus (nobody on their knees, use a barbell in a rack & progress down after they can complete 8 good reps in a set)


3 Rounds


25 Banded Good Mornings12 Inverted Rows


3 Rounds


12 Step Ups100' Farmers Carry15 McGill Curl Ups /side


2 Rounds


:60 Lizard:60 Pigeon:60 Seated Pike:60 Couch

     Warm-up    10 min Volume
  • 20 Mountain Climbers
  • :30 sec Hollow Hold
  • 15 Russian KB Swing
  • :30 sec Active Shoulder Hang
  • 10 Wall Balls
  • :30 sec Hold in Bottom of Squat
  • 5 Ring Row + Sit Back https://youtu.be/1ZQfmGAYizE
Strength    Push Press    10RM ; 90/10*2
WOD    2 Rounds for Time (24 min cap)    25 Front Squats @ 115/75    25 Ring Dips / Pushups    25 Situps    25 Wall Balls    25 Bar Facing Burpees
Bonus    AMRAP 8 min    15 GHD Situps    5 Muscle Ups (cap each round @ 1:15)    *scale muscle ups with Strict Pullup + Strict Ring Dip or Ring Row + Pushup
    Front Squat    7RM ; 90/7*2


Warm-up    5 Rounds
  • 8 Romanian Deadlifts @31X1
  • 8 Half Kneeling KB Press / side @31X1
  1. For Reps
    1:00 Deadlifts @ 225/155    :15 sec Transition    1:00 Handstand Pushups    :15 sec Transition    :45 sec Deadlifts    :15 sec Transition    :45 sec Handstand Pushups    :15 sec Transition    :30 sec Deadlifts    :15 sec Transition    :15 sec Handstand Pushups
5 Rounds
    6 UB Hang Cleans*    12 Power Burpees**    Rest 1:1    *start around 135/95, build as able    **NO WORMING, these are a sprint
8 min Volume
    10 V Ups    10 Superman Extensions    10 Band Pull Aparts
Bonus    3 Rounds for Total Distance    2:00 Handstand Walk    2:00 Rest
    Deadlift    8RM
  1. Rowing Technique (10 minutes)
  2. EMOM for 15 minutes
  • 20 Hand to Hand Swings
  • 20 Step Ups
  • :30 Plank
     C)    TGU Technique 5 minutes     D)    AMRAP 12 Minutes1 TGU12 Calories on the Bike     E)     AMRAP 12 minutes1 TGU12 Calories on the Rower


Warm-up    EMOM for 12 min, alt
  1. 4 Snatch High Pulls + 4 Power Snatches
  2. 3 Hang Snatches + 3 Snatches + 3 Snatch Balances
  3. 6 Front Squat + Push Press (pause at the top & redip)
Weightlifting    Snatch High Liftoff + :05 sec Eccentric + Snatch    5 x 2 ; add 5-15lbs to top weight from 2 weeks ago    *not TnG
WOD    7 Rounds for time (7:00 cap)    5 Power Snatches @ 135/85    5 Thrusters @ 135/85
Bonus    Behind the Neck Jerk w/ :02 sec Pause in Split    5RM
    AMRAP 40 min    500m Row    40 Double Unders
Warmup    4 Rounds
  • 8 Back Squats @31X1

  • 1x HAM HIp

Strength    Back Squat    5 x 6 @ 90% of top weight from 2 weeks ago
    12 Days of Christmas    1 Stone to Shoulder    2 Muscle Ups    3 Handstand Pushups    4 Burpee Box Jumps    5 Wall Balls    6 Pullups    7 Thrusters    8 Deadlifts    9 Toes to Bar    10 Overhead Squats    11 Power Snatches    12 Calorie Bike    *barbell is loaded @ 95/65   Bonus    Accessories
  • 1: Cuban Rotations 3x10 https://youtu.be/yRiLkZUU5vM

  • 2a: Front Delt Raise 3x10

  • 2b: Lateral Delt Raise 3x10

  • 2c: Rear Delt Flyes 3x10

  • 3a: Bicep Curls 3x10

  • 3b: Skull Crushers 3x10

6pm Bootcamp Workout


2 Rounds


Knee HugsInch Worms

Quad Pulls

Lateral Lunge


Walking Lunge


3 Rounds


High Knees

Butt Kicks

Lateral Shuffle


Bear Crawl

Crab Walk

Tabata (2 min rest between)


Air Squats


Jump Rope

2 Rounds

:30 sec cat cow

:30 sec Downward Dog

:30 sec Pigeon (L)

:30 sec Upward Dog

:30 sec Pigeon  (R)


Open Gym 8am-12pm

CrossFit 9:30am - 12 Days Of Christmas WOD

Bootcamp 11am



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