Weekly WODs CrossFit The Tracks - Week of 5.4.15

Programming Email - Week Of 5/4/15
Hope everyone had a good week & took advantage of the gorgeous weather. Nutrition Challenge kicks offMondayso I hope you got your meal prep done.
The challenge also has bonus work in it as well. For this you will need a piece of paper. I want you to draw 3+ lines vertically on the paper & 3+ lines on the paper, creating a grid.Your goal is to complete the entire grid in 1 day.You fill it out by completing sets of the weekly movement. Week 1's movement is JUMPING JACKS. So every set ofjumping jacksyou do, from the moment you wake up until you go to bed, you write in a square. I'm challenging you to complete 3+ grids, meaning you will have filled your entire sheet in 1 day 3+ times.
NO Mobility classtonight
Gymnastic Rings Training - Warm Up & Cool Down
Gymnastic Rings Training - Warm Up & Cool Down
1) Crossover Symmetry Activation
2) :90 sec Lat Smash on barbell

Ring Warm-up

Alpha:3 Rounds
10-30 sec False Grip Hang
6-10 Ring Dips
5 Ring Pullups (Palms together)false grip if able
3-5 Assisted Muscle Ups (slow)

Bravo:15 minutes
5 Strict Chinups
5-10 Banded Pushups (fast)
50 Alternating Foot Single Unders


Alpha: EMOM for 12 min, alt
a) 6 TnG Power Snatches @ 60%
b) 6 Burpee Box Jumps

Bravo: EMOM for 12 min, alt
a) 5 Hang SN Shrugs + Hang Power Snatch
b) 5 Air Squat + Jump Squat*
you'll perform a regular air squat, then squat again. On the way back up from the second squat, jump as high as possible. Absorb the jump into your next air squat.

Cool Down
Crossover Symmetry Iron Scap

1) 5 x HAM / side
2) 3 min T Spine extension on Peanut

3 Rounds
10 Jumping Squats
5 Inch Worms
5 Wrist Mob Circles / Direction

Front Squat


Nutrition Challenge Benchmark

15 min clock
5 min to complete each station (rest remaining time)
1) 100 Wall Balls
2) 1000m Run (1 lap)
3) 100 Burpees
1) Crossover Symmetry Activation
2) 2 min Hamstring Floss on Barbell / Side

3 Rounds
5 Cat / Cow
15 Banded Good Mornings
1st round do High Knees Down & Back
2nd round Butt Kicks
3rd round Carioca

1a) Turkish Getup
1b) Deadlift

AMRAP 10 min
8 Alt KB Snatches 55/35
200m Sprint

Cool Down
1) Banded HamstringCircuit
2) Crossover Symmetry Recovery
Gymnastic Rings Training - Warm Up & Cool Down
Gymnastic Rings Training - Warm Up & Cool Down
1) Crossover Symmetry Activation
2) :90 sec Lat Smash

Ring Warm-Up

Skill / Strength
Alpha: 4 Rounds
3 Ring Pullups (Palms forward)
5 Ring Dips + Support
3-5 Assisted Muscle Ups

Kettlebell Pullover
Kettlebell Pullover
1a) Bench Press
1b) Kettlebell Pullover

4 Rounds for time
100' Bear Crawl
35 KB Swings 55/35
25 Situps

Cool Down
Crossover Symmetry Iron Scap
1) Crossover Symmetry Activation
2) Banded Hip Circuit

3 Rounds
10 Lateral Lunges / leg
10 Banded Good Mornings
25 Double Unders

Back Squat

3 Burpees
3 Thrusters 95/65
every round add one rep until you cant complete within the minute

Cool Down
Crossover Symmetry Recovery
Coaches Choice
9:30am & 11am Classes
Muscle Up Bonus

Ring Warmup
3 x :30 sec False Grip Hang
8 x 3 Assisted Muscle Up
Open Gym
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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