Weekly WODs CrossFit The Tracks - Week of 3.30.15

Programming Email - Week Of 3/30/15
Aloha peeps. The Open is over, for most of us anyway. Some may be tackling the WODtomorrow& it looks like Melissa will be advancing to Regionals in Minnesota. Following the Open is a lot more fun ahead of us. We will now have our Nutrition Challenge. Sorry for the delay in this, with my surgery & then the Open & our cookouts, timing was bad. I'll send out an email this week containing more details on this (don't want to overload in one email)
We are also kicking off our new strength cycle. All those goals you guys have listed on the back board are kept in mind & my goal is to help you achieve them all. This cycle starts off with no kipping & no bands for assistance. A lot of body-weight strength lies ahead & concludes with a strict muscle-up cycle
and we will just keep building off of that.

Foam roll, lacrosse ball, & any additional mobility you feel like you need to add will need to be before hand or after class. You may have also noticed the new Crossover Symmetry Systems on the cage this weekend, they will be added into our regular programming.The coaches and myself are excited to have this new addition to the gym.
Mondays we have extra options for you. Mark has massage openings. He has 15 min blocks for $1/min .1-2 blocks is all you need for him towork on thosetroubled areas.
Theres also aMobility Class on Mondays nightsat6pmwith Jesus. This is FREE to you & I highly suggest you take advantage of it.
Last but not least we are 3 weeks away fro the Festivus Games onApril 18th.This is a competition for novice and intermediate athletes.Get signed up for the fun. We also need volunteers & judges.

Sincerely,
Casey
859-905-0171
info@crossfitthetracks.com
Monday
Mobility class 6pmtonight
Warmup
CROSSOVER SYMMETRY: SCAPJACKED
CROSSOVER SYMMETRY: SCAPJACKED
Crossover Symmetry Activation

Mobility
60 sec internal rotator w/ pvc pipe per side
2 min banded pigeon per side
30 sec banded front rack drill with bar

Strength (20 min)

Front Squat
Build to a heavy set of 4 & repeat that for 3 more sets

Skill
Alpha
EMOM for 10 min
2 Strict Muscle Ups

Bravo
EMOM for 10 min, alt
a) 5 Strict Pullups
b) 5 Strict Ring Dips
* if 5 is too easy, add load

Cool Down
a) Crossover Symmetry Recovery
b) 1k Row
Tuesday

Warmup
Paradiso CrossFit - Burgener Warmup, Snatch Drop
Paradiso CrossFit - Burgener Warmup, Snatch Drop
a) Crossover Symmetry Activation

b) 2 Rounds
10 PVC Pass Throughts
10 OHS
10 Drop Snatch

Mobility
90 sec banded ankle (work driving corners)
1 min lat smash / side with barbell
1 min lat smash / side with lax ball

Strength(20 min)
Snatch
Low Lift + Mid Lift + High Lift + Power Snatch + Overhead Squat


Skill
Alpha
EMOM for 10 min, alt
a) 5 Power Cleans @ 70%
b) 10 Strict toes to bar

Bravo
EMOM for 10 min, alt
a) 5 Power Cleans
b) 10 Straight Leg Raises

Cool Down
Run 1 mile
Wednesday
Warmup
a) Crossover Symmetry Activation

b) 5 min AMRAP style
5 Strict Ring Dips or 10 Box Dips
5 Strict Pullups or 10 Ring Rows
3 Wall Walks

Mobility
Best internal rotation fix | Feat. Kelly Starrett | MobilityWOD
Best internal rotation fix | Feat. Kelly Starrett | MobilityWOD
:90 sec shoulder smash with barbell/side
:90 sec pullup hang
2 min T Spine Extension on foam rolller

Skill
Alpha
EMOM for 8 min
1-5 Strict HSPU
2x Pushups

Bravo
3 min Volume
T-spine extension on foam roller
T-spine extension on foam roller
3 sec HSPU Eccentric Lower

Accululate 2 min in Chest to Wall Handstand

1 min Volume
Pushups

WOD
Alpha
15 min AMRAP
12 Burpees
9 KB Swings 70/55
6 Shoulder to Overhead 135/95
3 Strict Pullups

Bravo
15 min AMRAP
12 Burpees
12 Russian Swings
12 Pushpress
12 Ring Rows or 6 Strict Chinups

Cool Down
a) Crossover Symmetry Recovery
b) Run 1 lap
Thursday

Warmup
a) Crossover Symmetry Activation

b) 3 Rounds
15 Russian Swings
10 Duck Walk Steps
15 Straight Leg Situps
10 Squat Jumps

Mobility
Albany, NY CrossFit Mobility Demo: Barbell Quad Smash
Albany, NY CrossFit Mobility Demo: Barbell Quad Smash
2 min Banded Frog
4 min Barbell Smash quad/ IT / Adductor

Strength(20 min)
Back Squat 3RM

WOD
6 Rounds
200m Sprint
200m Walk Back
Cool Down
1k Row
Friday

Warmup
Peanut T Spine Extension
Peanut T Spine Extension
a) Crossover Symmetry Activation

b) 3 Rounds
10 Inch Worms
5 Squat Thrusts + Pushup
10 Ring Rows

Mobility
2 min T Spine Extension w/ Peanut
60 sec / spot 3 Way Shoulder
60 sec / side banded lat

WOD
Alpha
AMRAP 10 min
3,6,9,12,etc
Thrusters 95/65
Strict Pullups
2X Double Unders

Bravo
1000m Row
50 Wall Balls
Saturday
9:30am & 11am Classes
Coaches Choice :)
StepBrothers - Karate in the Garage
StepBrothers - Karate in the Garage

Sunday
Open Gym
9:30am-12noon
Yoga
12pm-1pm
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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