Weekly WODs CrossFit The Tracks - Week of 4.27.15

Programming Email - Week Of 4/27/15
Sorry for the late email. I just got backfrom a great latelong weekend.I loved watching a lot of you Tracks ladies kill it this weekend up at Project Gloc, plus Matt who puts the email together has been at the Beach in Florida ALL DAY:)

Cliff Notes Version
If you weren't able to make the nutrition meetingSaturday, set up an appointment with Ashley -Ashley@nattynutrition.comat some point this week.The challenge will startnext Monday!!

We just concluded our first month of our strict cycle & saw a handful of you get your first pullup. Talk about awesome!! Now we are concluding the strict phase with a strict muscle up program. If you are able to complete 3 strict pullups,3 strict dips, & want to learn a muscle up we are getting on the rings. The rest of us are going to continue building strength & playing with different variations.

WIN A 3 MONTH MEMBERSHIP
We've started a monthly Facebook promotion where someone will when a FREE 3 month membership.Current members cannot win this, only members who joined in that particular month or non-members.Please go to our Facebook page and share this promotion, maybe one of your friends will win!
Don't miss out on Mobility Class eachMondayat6:00pm/ Improving positions is the easiest way to get stronger
Sincerely,
Casey
859-905-0171
info@crossfitthetracks.com
Monday
Mobility classtonight @ 6pm
Mobility
Crossover Symmetry

Warmup
Ring Warmup

Skill
Alpha
3 Rounds
10-30 sec False Grip Pullup Hangs
6-10 Ring Dips
5 Ring Pullups (Palms Facing)
5 Assisted Muscle Ups (slow)

Bravo
15 min volume
5 Strict Pullups
10 Pushups
10 Ring Rows

Strength
Overhead Squat
3-3-3-3-3

Bonus
2 Rounds
15 V Ups
20 Tuck Ups
30 Hollow Rocks
Tuesday

Mobility
Crossover Symmetry
:90 sec Banded Pigeon
:90 sec Active Frog

Warmup
3 Rounds
10 Burpee Broad Jumps
15 Banded Good Mornings

Strength
1a) Back Squat
65-75/3*10
1b) Seated Box Jump
2-1

WOD
Run 1 Lap
rest 2 minutes
4 Rounds
400m Run
rest 1 minute
Run 1 Lap
Wednesday
Mobility
Crossover Symmetry
Warmup
Ring Warmup
Skill
1 x 10-30 sec False Grip Pullup Hang
4 Rounds
3 Ring Pullups (Palms Forward)
5 Ring Dips + Ring Support
5 Assisted Muscle Ups (slow)

WOD
Alpha
4 Rounds
2 min to Complete
5 Clean & Jerks (Full ROM) @ 55-65%
50 Double Unders
rest 2 minutes

Bravo
4 Rounds
2 min to Complete
5 Hang Power Cleans
100 Single Unders
rest 2 minutes

Bonus
2 Rounds
15 V Ups
20 Tuck Ups
25 Hollow Rocks
:30 sec L Sit / L Hang
Thursday

Mobility
Crossover Symmetry
:90 sec Lat Smash on barbell
:90 sec Banded Ankle

Warmup
500m Row
40 Lateral Lunges
30 Hollow Rocks
20 Pushups Plus
10 Strict Pullups

Strength
Alpha: Clean & Jerk
55/3 ; 60/(2+1) ; 65/(2+1) ; 70/(2+1) ; 75(2+1)*4

Bravo:
1a) Bench Press
5-5-5-5-5
1b) KB Row
8-8-8-8-8

WOD
Alpha: EMOM for 12
10 Alt Pistols
5 Thrusters 95/65

Bravo: EMOM for 12
6 Double KB Thrusters
12 Stepups
Friday
Mobility
Crossover Symmetry
4 min Quad Smash

Warmup
2k Row

Stregnth
Back Squat
4-4-4-4-4

WOD
AMRAP 15 min
20 Russian KB Swings
15 Goblet Squats
10 Burpee Broad Jumps
5 Wall Walks


Saturday
Coaches Choice
9:30am & 11am Classes
Bonus
Ring Warmup
3 x 10-30 False Grip Pullup Hang
8 x 3 Assisted Muscle Ups
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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