Weekly Programming Week of May 2nd - Northern Kentucky's Favorite CrossFit Gym!

4 WEEKS UNTIL MURPH!

Murph is just around the corner!Normally we tackle this Hero WOD the Saturday prior but this year we will be up in Columbus watchingMelissakick butt at regionals. Over the course of the next 5 weeks, starting next week, myself & the other trainers will post a little bonus workout for you to complete at your convenience throughout the week to help prepare you for your fastest Murph time yet.
CLICK HEREfor the Facebook event page.
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.
Monday
Warm-up
  • :60 sec Shoulder Smash + Internal Rotation / side
  • 3 Rounds
  • 5 Alligator Rollshttps://youtu.be/nIXkFv4mw-4
  • 5 Beat Swings
  • 10 Overhead Band Pull Aparts (down)
  • 10 Behind the Back Banded Chest Flyes & Reach (forward)
  • 5 KB SN / side


Gymnastics (Pullup)
L1 : 0 Strict Pullups
  • Accumulate 25 Toenail Pullups
  • Accumulate 25 Assisted Dips in Boxes
  • Accumulate 25 Inverted Rows
  • Tabata Pushup Hold (Top)

L2 : 1-3 Strict Pullups
  • EMOM for 15 min , alternating each minute
    • :10 sec Beat Swing , :20 sec Rest , :10 sec Beat Swing
    • AMRAP in :45 sec Strict Dips
    • AMRAP in :45 sec Strict Pullups

Gymnastics (Muscle Ups)
L1 : 5/3 Strict Pullups & Ring Dips
  • 10 x (3,2,1) Drill
  • 10 x 1 Seated Banded Muscle Up
  • 5:00Assisted Muscle Up

L3 : 1 Strict Muscle Up
  • 5 Rounds
    • 3 Hollow Arch Swings w/ towel between feet
    • 1-3 Strict Muscle Ups @ 51X2
L5 : 7/5 Strict Muscle Ups
  • 3 x 5 Weighted Strict Muscle Ups
  • 3 x 3 Strict Muscle Ups

2a) Alligator Rolls 5 x 10
2b) Pike Leg Lifts 5 x 10

WOD
5 Rounds for time : 10 min Cap
5 KB C&J (L) - 55/35
5 KB C&J (R) - 55/35
5 Bar Muscle Ups / Chest to Bars / Pullups / Toenail Pullups
5 Ring Dips / Pushups
Tuesday

Warm-up
  • :60 sec Quad Smash
  • Crossover Symmetry
  • 5 x "HAM" Hip Mobility / Side
  • "Bring Sally Up" with a goblet squat
Strength
  1. Back Squat
8 - 8 - 8 ; 90/8*2
*percentage off of todays heavy set of 8
  1. Push Press
5 - 5 - 5 ; 90/5*3
*percentage off of todays heavy set of 5
Wednesday
Warm-up
  • :60 sec Lat Smash
  • :60 sec Tricep Smash
  • 3 Rounds
    • :15 sec Thoracic Extension Hold on Wall Ball
    • 10 Band Pull aparts
    • Rd1(20 step crawl) Rd2 (50' Crab Walk forward) Rd3 (50' Crab Walk Backward)

Gymnastics
  • 3 min Practicing Free Standing Handstands (3'x3' space)/ FS Kickups/ Kickups to Wall
  • 3 x 8-12 Nose & Toes Taps + :20 - :30 second Hold
*L5: Hip Taps
*L4: Shoulder Taps
*L3: Hand Lifts & Pike Position on Box Shoulder Taps
*L2: Pike Position on Box Hand Lifts
*L1: Walk in & out of Pike Position
  • 5 x 12 Band Pull Aparts
*superset with taps
  • 3 min Practicing Handstand Walks / N&T Lateral Walks / Conans / Bear Crawl

WOD
7 Rounds for Time
7 Hang Power Snatches 95/65
49 Double Unders
Thursday
Warm-up
  • 10 min with Foam Roll / Lax Ball
  • Ring Warmup

Gymnastics
  • Inverted Tuck
  • Inverted Hang
  • Inverted Tuck + Descend to Ground (Low Rings)
  • Tucked Skin the Cat + Return
*raise the rings to increase ROM & Muscle Tension


Endurance
10 Rounds w/ a Partner
20/15 Calorie Sprint on Assault Bikes
*each partner does 10 rounds
Friday
Warm-up
  • 2:00Thoracic Extension w/ Peanut
  • : 60 sec Barbell Calf Smash
  • 2 Rounds
    • :15 sec Elevated Pigeon
    • :15 sec Banded Ankle / side
    • :15 sec Banded Frog
    • 1:00Jump Rope (Double Unders, Alt Foot Singles, Single Unders, etc)

Strength
Tempo Front Squats @32X1
30/8 ; 40/6; 50/4 ; 60/3 ; 65/3 ; 70/3*3 ; 72.5/3
*all squats are done @32X1 except the first rep of sets 1-4, that rep is @53X1

WOD
10 min AMRAP
5 Cleans 115/75 ; 155/105
7 Bar Facing Burpees
Saturday:
Saturday - DO WORK!
9:30am & 11am Classes
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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