Weekly Programming Week of December 5th - Northern Kentucky CrossFit Gym

  Warm-up    10 min Volume    10 Goblet Squat    10 KB Deadlifts    10 KB Press, left arm    10 KB Press, right arm    *all movements w/ slow controlled eccentric
Weightlifting    Snatch High Liftoff + :05 sec Eccentric + 2 SnatchBuild over 3 sets to a challenging but manageable weight , then repeat your top weight for 3 more sets
WOD    4 Rounds for time (10 min cap)    50' Single Arm Overhead Walking Lunge @ 55/35    50' Handstand Walk / 4 Wall Walks
BonusJerk Ladder    50/5*3
Behind the Neck Jerk5-5-5 ; 3x5 @ top weight*:02 sec pause in the split
6pm Bootcamp Workout
3 Rounds5 Inchworms10 Seated Wall Slides15 Glute Bridges20 Strokes Rowing Complex
Tabata Rolling Plank
Rowing interval ladder w/ a partner10/10 Calorie Row15/12 Calorie Row20/15 Calorie Row25/18 Calorie Row30/21 Calorie Row35/25 Calorie Row40/30 Calorie Row35/2530/2125/1820/1515/1210/10
    Warm-up    1000m Run or Row    4 Rounds    5 Back Squats @ 32X1 Tempo    5 Strict Chinups
Strength    Back Squat    8-8-8 ; 90/Rest Pause
WOD    4 Rounds for time    9 Strict HSPU    9 Chest to Bar Pullups    18 Alt, Pistols
Bonus    For Total Reps    3:00 Row for Calories    :10 sec Transition    3:00 Rope Climbs    :10 sec Transition    2:00 Row for Calories    :10 sec Transition    2:00 Rope Climbs    :10 sec Transition    1:00 Row For Calories    :10 sec Transition    1:00 Rope Climbs

IWT - It's BACK!
3 Rounds for Time    6-12 Muscle Ups* (2:30 cap)    1:30 rest    *scale with Bar Muscle Ups , Strict Pullups + Dips , 2:1 Ring Rows + Pushups
6 Rounds    3 Cleans w/ :03 sec pause in the bottom, *build as able    21 Double Unders    1:00 Rest
AMRAP 12 minutes    21/15 Calories on the Rower    9 Toes to Bar
BonusPush Press10-10-10 ; 90/Rest Pause
6pm Bootcamp WorkoutTabata Single Arm KB Swings, switch hands each round-1:00 restTabata Leg Lift Holds-1:00 restTabata KB Swings-1:00 restTabata Mt Climbers-1:00 restTabata Sit-ups-4:00 restTabata Assault BikE-2:00 restTabata Sit-ups

Warm-up    12 minutes    5 Power Cleans + 5 Thrusters + 5 Hang Cleans*    30-50 Alt Foot Single Unders + 10-20 Double Unders    *start w/ an empty barbell, add weight each round. Do not exceed 95/65
Skill    Handstand Walk Practice
  • :30 Nose & Toes Handstand Holds*
  • Shoulder Taps*
  • Hip Touches*

  • Free Standing Handstand Hold

  • Walk Aways

*controlled, strong wall walk in & out of positions
WOD    7 Rounds for time (14 min cap)    7 Power Clean & Jerks @ 135/95    7 Bar Facing Burpees    7 Wall Balls 30/20
Bonus    1000m Jog    3 Rounds
  • 50' High Knees

  • 50' Butt Kicks

  • 50' Carioca

    3 x 30' Accelerated Start w/ sled    4 x 100m Hill Sprint (Stop light to Tracks Sign)    *2:00 rest between runs    4 x 50m Hill Sprint (Stop lift to bottom parking lot)    *2:00 rest between runs    1000m Jog



    4 Rounds

    10 Single Arm KB Swings / side

    10 Bear Crawl Steps , fwd

    10 Bear Crawl Steps , bkwd


    No Hands No Feet Snatch

    3-3-3 ; 3x3 @ top weight



    8-8-8 , 85/8*3


    10 minutes

    1 Snatch @ 75/55

    1 Box Jump @ 24/20

    2 Snatches

    2 Box Jumps

    3 Snatches

    3 Box Jumps


6pm Bootcamp Workout

6 Rounds (:60 ; :10)

Russian KB Swing

Suspended Crunch (on rings) *CONTROLLED 

Wall Ball

Plank Hold

Jumping Lunges

Mt Climbers



Open Gym 8am-12pm

CrossFit 9:30am

Bootcamp 11am




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