Weekly WODs CrossFit The Tracks - Week of 4.13.15

Programming Email - Week Of4/13/15
Happy Festivus!
This Saturdaywe are hosting a competition, The Festivus Games.Right now we have 129 athletes registered, The Tracks has 11 members competing.We are in needs of volunteerson Saturday.Scoring, judging, parking, etc.We have shirts in the office for anyone who helps.Please sign up on the board.If you're interested in competing you can still sign-up!!!!

This week we have a few changes to the schedule.
All AM classes are the sameFridayand in the afternoon we have a12noon,3pm and 4pmclass.No5pmor6pmclasses.
NO classeson Saturday.

Don't miss out on Mobility Class eachMondayat6:00pm/ Improving positions is the easiest way to get stronger

Sincerely,
Casey
Monday
Mobility classtonight@6pm
Mobility
Ring Rows Progression - Barbell Shrugged Progression Series
Ring Rows Progression - Barbell Shrugged Progression Series
1) Crossover Symmetry
2) 3 x HAM Hip mobility / side
:60 sec Goblet Squat Hold

Warmup
5 min
10 Burpee Broad Jump
10 Inch Worms
10 Duck Walk Steps
10 Walking Lunges / leg
Strength
Back Squat
5-5-5-5-5

WOD
Alpha
15-12-9
Strict Handstand Pushups
Strict Pullups
V Ups

Bravo
21-15-9
Pike Pushups
Ring Rows
Tuck Ups
Tuesday

Mobility
Overhead Position for Push Press in CrossFit - Technique WOD
Overhead Position for Push Press in CrossFit - Technique WOD
1) Crossover Symmetry
2) :90 sec Shoulder Smash w/ internal rotation / side
:90 sec Internal Rotator w/ PVC

Warmup
500m Row
40 Air Squats
30 Situps
20 Pushups
10 Strict Pullups

Strength
Push Press
5-5-5-5-5

WOD
3 Rounds for time
10 Deadlifts 275/205
15 Lateral Bar Burpees
Wednesday
Mobility
How To Overhead Squat and Top 3 Mobility Drills For OHS - TechniqueWOD
How To Overhead Squat and Top 3 Mobility Drills For OHS - TechniqueWOD
1) Crossover Symmetry
2) :90 sec Thoracic extension on peanut
:60 sec Lat Smash on Barbell
:60 sec Banded ankle

Warmup
3 Rounds
10 Banded Passthroughs
10 Banded OHS
5 Infant Squats

Strength
Alpha
Low Liftoff + Mid Liftoff + Snatch
55/2 ; 60/2 ; 65/1*3 ; 70/1*3

Bravo
Overhead Squat
3-3-3-3-3

WOD
5 Rounds
300m Run
100' OH Walking Lunge 25/10
Thursday

Mobility
The Russian Swing with Jeff Martone
The Russian Swing with Jeff Martone
1) Crossover Symmetry
2) 3 min/side Quad Smash w/ barbell

Warmup
Run 1 Lap
Strength
Back Squat
60-70/3*9

WOD
Alpha
For Time
15 Thrusters 115/75
500m Run
45 KB Swings 55/35
500m Run
30 Explosive Pushups

Bravo
For Time
15 Push Press
500m Run
45 Russian KB Swings
500m Run
30 Hand Release Pushups


Friday
All morning classes stay the same. PM Classes today at3pm & 4pm,all other classes are closed to set up for Festivus.

Mobility
Fran: CrossFit Benchmark WOD Tips & Strategy - Pullups and Thrusters - Technique WOD
CrossFit Tips & Strategy - Pullups and Thrusters - Technique WOD
1) Crossover Symmetry
2) :60 sec/side lat smash w/barbell
:60 sec /side Couch
:60 sec / side banded Pigeon

Warmup
5 min
5 Double KB Front Squats
5 Ring Dips + Support
:30 sec Hollow Hold

Strength
Clean
65/3 ; 70/3 ; 75/3*5

WOD
Alpha
AMRAP 3 min x 3
5 Snatches (full ROM) 115/65
10 Box Jumps / Step Downs

rest 1 min between rounds

Bravo
AMRAP 3 min x 3
5 Thrusters
10 Burpees

rest 1 min between rounds
Saturday
NO CLASSES
Come help or watch the competition.Athlete check-in is7am.The competition will run8am-3pm
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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Building B 
Erlanger, KY 41018 

859-905-0171

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