Weekly WODs CrossFit The Tracks - Week of 6.22.15

Programming Email - Week Of 6/22/15
Happy Fathers Day to all of the
Dad's of The Tracks!

Mark your calendars for our June Social event this Thursday, we're going BOWLING!More details will be posted on the members Facebook page and posted on the white board as well.

BEGINNER ATHLETES
On top of our M, W & F 6pm class you can also attend our Thursday classes all day and our 2 Saturday classes.These are Beginner friendly.AND you can also attend our CardioFit Bootcamp as part of your membership.

Please make sure you're reserving your spot in classes every day, the video below can help you out.
Sincerely,
Casey & Matt
859-905-0171
info@crossfitthetracks.com
Monday

Mobility
1) Crossover Symmetry
2) :90 sec Lat Smash
5 x :10 sec Hand Stand Shoulder Opener
Warmup
2 Rounds
25 ft Handstand Walk or 3 Wall Walks
5 Infant Squats
Strength
Alpha
High Lift Off + Hang Snatch
60/(2+2) ; 70/(2+2) ; 75/(2+2) ; 80(2+2)
Hang Snatch
add 2.5% until miss
Bravo
1a) Strict Press
5-5-5-5-5
1b)
Chinup (weight if able)
5-5-4-4-3
WOD
AMRAP 10 min
5 Hang Cleans 155/105
7 Bar Facing Burpees
Tuesday

Mobility
1) Crossover Symmetry
2) 3 min Front Rack Mob (Tricep Smash + Rotation) / side
Warmup
2 Rounds
10 Wrist Circles (5 clockwise, 5 counter)
10 Thoracic Bridges (5/side)
:60 sec Gob Squat Hold
Strength
Front Squat
60/10 ; 70/10 ; 75/8 ; 80/5*3
*Alpha superset seated box jumps with squats
WOD
Alpha
AMRAP 20 min
20/15 Calorie Row
10 Overhead Squats 95/55
3 Wall Walks
10 Burpee Box Jump Overs 24/20

Bravo
AMRAP 20 min
20/15 Calorie Row
10 Double KB Front Squats
3 Wall Walks
10 Burpee Broad Jumps
Wednesday

 

Moblity
1) 2 min / side Hamstring Floss on Barbell
2) :90 sec / side Glute Smash w/ LAX Ball
:90 sec Cat Cow

Warmup
3 Rounds
15 Barbell Good Mornings (Vary Foot Position)
10 Seated Wall Slides
:30 sec Couch / leg

Strength
1a) Deadlift
5-5-5-5-5

1b) Partner Assisted Hami Curls
5-5-5-5-5

WOD
Alpha
12 min AMRAP
9 Chest to Bar Pullups
40 Double Unders

Bravo
12 min AMRAP
5 Strict Pullups / Chinups
10 Pushups
15 Air Squats
100 Single Unders
Thursday
June Social Event - Bowling - Details to come
The 6pm class is back to normal

Mobility
1) 5 Way Shoulder Mob (:60 sec / position)
2) Banded Hami Circuit (:60 sec / position)

Strength
5 Rounds
5 Inchworms + Pike Pushup
10 Pistols / leg
10 Ring Rows w/ 3 sec eccentric

WOD
10 Rounds
200m Sprint
rest :60 sec
Friday

 

Mobility
1) 2 min Quad Smash / leg
2) :60 sec Banded Hip Openers

Warmup
Calisthenics

Strength
Back Squat
8-8-8-8-8RM

WOD
AMRAP 3 min x 4
3 Strict Pullups
6 Toes to Bar
3 Bar MUs / Chest to Bars
6 Toes to Bar

Rest 90 sec between AMRAPs
Saturday
9:30am & 11am Classes
Coaches Choice
Bring A Friend!
Sunday
Open Gym
9:30am-12noon
Come work on a weakness, make-up a WOD from the past week or just get in a great mobility session!

 

2 comments (Add your own)

1. ezixitusob wrote:
http://doxycycline-cheapbuy.site/ - doxycycline-cheapbuy.site.ankor onlinebuycytotec.site.ankor

Sun, November 11, 2018 @ 9:39 AM

2. ulenafu wrote:
http://doxycycline-cheapbuy.site/ - doxycycline-cheapbuy.site.ankor onlinebuycytotec.site.ankor

Sun, November 11, 2018 @ 11:01 AM

Add a New Comment


code
 

Comment Guidelines: No HTML is allowed. Off-topic or inappropriate comments will be edited or deleted. Thanks.

3139 Dixie Highway
Building B 
Erlanger, KY 41018 

859-905-0171

Map - Location