Weekly WODs CrossFit The Tracks - Week of 5.18.15

Programming Email - Week Of 5/18/15
We're 2 weeks away from one of the longer WODs you'll do all year, MURPH!This pastSaturday's2 WODs were a good test of your endurance and combined are close to what it will take most of us to do MURPH.You should make sure you're getting in some short fast runs the next few weeks.
CardioFit
Don't forget about this great class that's included in your membership, it's everyMonday,WednesdayandFridayat12noon.Also, coming in June we'll be adding an8amclassTuesday,Thursday&Saturday& a3pmclassMonday&Wednesday. What is CardioFit?Come find out!

MURPH IS ALMOST HERE!
We'll be doing Murph on Memorial Day starting at9:30am.We'll have a few heats and we'll announce that as we get closer.We'll also have a cookout afterwards.
Sincerely,
Casey
Monday

 

Mobility
1) Crossover Symmetry
2) 3 Way Shoulder

Warmup
Ring Warmup

Skill / Strength

Alpha
5 Rounds
3 Assisted Muscle Ups (Slow)
3 Ring Dips ( Deep as possible)
1 Assisted Muscle Up (FAST)

Bravo
1a) Strict Press
6-6-6-6-6
1b) Banded Pushups
6-6-6-6-6

WOD
For Time
1000m Row
50 Wall Balls
25 Burpees
Tuesday

Mobility
1) :90 sec lat smash / side
2 min Thoracic Extension on Peanut
2) :90 sec banded Pigeon
:90 sec banded ankle

Warmup
2-3 Rounds
8 KB Rows / side
8 Seated Wall Slides
16 Band Pull Aparts

Strength
Clean + Front Squat + Jerk
70/1*2 ; 75/1*2 ; 80/1*3

WOD
For Time : 15 min Cap
12-10-8-6-4-2
Thrusters
Russian Swings
Strict Pullups (2x Ring Rows)
V Ups
Wednesday
Mobility
1) Crossover Symmetry Activation
2) Hamstring Floss on Barbell

Warmup
3 Rounds
10 Cat / Cow
10 Hamstring Curls on Rings
5 Broad Jumps

Strength
1a) Deadlift
3-3-3
1b) Assisted Hamstring Curl
5-5-5

WOD
Alpha
For Time : 20 min cap
1000m Run (1 Lap)
25 Overhead Squats 75/55
50 Situps
75 Double Unders
50 KB Swings
25 Box Jump Overs

Bravo
For Time : 20 min cap
1000m Run (1 Lap)
25 Double KB Front Squats
50 Situps
200 Single Unders
50 KB Swings
25 Burpees
Thursday
6PMCLASS REMINDER
The6pmclass is limited to 5 athletes.
Mobility
1) Crossover Symmetry
2) :90 sec Shoulder Smash w/ Barbell
:90 sec Pec Smash w/ Lax Ball

Warmup
Ring Warmup

Skill / Strength
Alpha
5 Rounds
1 Assisted Muscle Up (Slow)
3 False Grip Pullups
3 Ring Dips
1 Assisted Muscle Up (FAST)

Bravo
1a) Bench Press
8-8-8-8-8
1b) Turkish Getup
1-1-1-1-1

WOD
Alpha: 13 min AMRAP
12 Burpees
8 Chest to Bar Pullups
200m Sprint

Bravo: 13 min AMRAP
12 Burpees
8 KB Rows / Side
200m Sprint
Friday
Mobility
1) Crossover Symmetry
2) 10 x HAM Hip Mobility

Warmup
3 Rounds
:90 sec Gob Squat Hold
:20 sec Handstand Hold

Strength
Front Squat
3-3-3-3-3

WOD
AMRAP 20 min
7 Front Squats 95/65
5 Toes to Bar
3 Wall Walks
Saturday
Coaches Choice
9:30am & 11amClasses
Muscle Up Bonus
5 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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