Weekly WODs CrossFit The Tracks - Week of 5.11.15

Programming Email - Week Of 5/11/15
Awesome job to everyone that competed this weekend & thank you to everyone that came out & showed some Tracks LOVE!! It was great hearing our cheers over everything else.
This weeks nutrition's chart challenge is BURPEES. I love you too :)

MURPH IS ALMOST HERE!
We'll be doing Murph on Memorial Day starting at 9:30am.We'll have a few heats and we'll announce that as we get closer.We'll also have a cookout afterwards.
Sincerely,
Casey
859-905-0171
info@crossfitthetracks.com
Monday
6PM Mobility classtonight

 

Mobility
1) Crossover Symmetry Activation
2) 5 Turkish Getups / side

Warmup
1) Ring Warmup
or
2) "HAM" Hip Mobility x 5 / side

Skill / Strength
Alpha
3 Rounds
5 Ring Dips (Deep as Possible)
3 False Grip Pullups w/ pause at the top
3-5 Assisted Muscle Ups

Bravo
Front Squat
6-6-6-6

WOD
21-15-9
V Ups
Wall Balls 20/14
Pendlay Rows 135/95
Cooldown
Crossover Symmetry Recovery
Tuesday

Mobility
1) Crossover Symmetry Activation
2) :60 sec 3 Way Shoulder

Warmup
1000m Row
10 Hollow to Superman Rolls

Skill
Kip Review
- Hollow/Arch Kip
- Hollow Bar Taps

WOD
"Running Cindy"
AMRAP 20 min
5 Pullups
10 Pushups
15 Air Squats
*the workout starts and ends with a 400m run, then every 4 minutes you take off on another 400m run & pick up where you left off.

Cooldown
Crossover Symmetry Recovery
Banded Hami Circuit
Wednesday

Mobility
1) Crossover Symmetry
2) :90 sec Pec Smash w/ Lax Ball
25 Seated Wall Slides

Warmup
3 Rounds
5 Infant Squats
10 Wide Legged Barbell Good Mornings
:30 sec Goblet Squat Hold

Strength
High Liftoff + Clean
70/2 ; 75/2 ; 80/2 ; 85/2*3

WOD
Alpha
4 Rounds for time
6 Hang Snatches (yep) 95/65
12 Alternating Reverse Lunges
6 Push Press

Bravo
4 Rounds for time
6 Hang Cleans 95/65
12 Alternating Reverse Lunges
6 Push Press
Thursday
6PM CLASS REMINDER
The 6pm class is limited to 5 athletes.
Mobility
1) Crossover Symmetry
2) :90 sec Slant Board

Warmup
1) Ring Warmup
2) 2 Rounds
10 single leg glute bridges
Banded Lateral Walk

Skill
Alpha
4 Rounds
1-2 Strict Legless Rope Climbs
5 Ring Dips + Support
3-5 Assisted Muscle Ups

WOD
Alpha:25 min Cap
Run 1 Mile
40 Power Cleans 135/95
Run 1 Mile

Bravo:25 min Cap
Run 1 Lap
20 Power Cleans
Run 1 Lap
Friday

Mobility
1) :90 sec Seated Wall Straddle
2) :60 sec Seated Wall Squat
3) :90 sec Thoracic Extension on Foam Roller

Warmup
2 Rounds
Lateral Banded Walk
5 Inch Worms
10 Jumping Squats

Strength
Back Squat
50/5 ; 60/4 ; 70/3 ; 80/2 ; 90/1 ; 95/1 ; 100(+)/1 ; 1RM

WOD
"Annie"
50-40-30-20-10
Double Unders
Situps
Saturday
Coaches Choice
9:30am & 11am Classes
Muscle Up Bonus

Ring Warmup
3 x :30 sec False Grip Hang
8 x 3 Assisted Muscle Up
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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3139 Dixie Highway
Building B 
Erlanger, KY 41018 

859-905-0171

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