Weekly WODs - Week of 2/2/15 - CrossFit In Northern Kentucky at The Tracks

Programming Email - Week Of 2/2/15

 

It's time to take your training up a notch.The CrossFit Open is just around the corner and you're going to have a great time. Also Spring and Summer races that many of you have signed up for will be here before you know it, so put a plan in place and get to it!

Who's ready for an even BIGGER challenge?It's time to sign up for the Tough Mudder then!12 miles of obstacles that CrossFit athletes make look easy :) The Tracks will have a group at theJune 27thrun,CLICK HEREfor more info

Mark is inthis Monday, get signed up to get those injuries FIXED!

Mobility class isthis Monday at 5pmthis week, not6pm.

Sincerely,
Casey
Monday
Looking for Pistol help? Watch this!
Looking for Pistol help?
Watch this!
Mobility Class at6pm

Strength
Alpha & Bravo
Back Squat
4-4~4~4~4

WOD
Alpha
4 Rounds (15 min cap)
10 Alt KB Snatch / side 55/35
10 Pistols / side
10 Chest to Bar Pullups

Bravo
4 Rounds (15 min cap)
20 KB Swings 55/35
20 Goblet Squats
10 Pullups or 20 Ring Rows

Tuesday
Movement Demo - The Hang Clean
Movement Demo -
The Hang Clean

Strength
Alpha
Snatch Pull + Low Hang Snatch
65/2 ; 70/2 ; 75/1*2 ; 80/1*2 ; 82.5/1*2 ; 85/1*2

Bravo
Snatch Grip Deadlift
5-5~5~5~5

WOD
Alpha
AMRAP 12 min
15 Hang Cleans 95/65
30 Double Unders
15 Lunges / leg 95/65

Bravo
AMRAP 12 min
15 Front Squats 75/55
90 Single Unders
15 Walking Lunges
Wednesday
Handstand Walk Progression with Austin Malleolo
Handstand Walk Progression with Austin Malleolo

Strength
Alpha
Clean Pull + Hang Clean
65/3 ; 70/2 ; 75/(1+2)*2 ; 80/(1+2)*2 ; 85/1

Bravo
Clean Pull + Hang Power Clean + Front Squat
Build to challenging weight

WOD
Alpha
4 Rounds (12 min cap)
50' Handstand Walk
21 Wall Balls 20/14
12 Burpees

Bravo
4 Rounds (12 min cap)
200m Row
21 Wall Balls 20/14
12 Burpees
Thursday
Hammier Your High Hammy | Feat. Kelly Starrett | Ep. 104 | MobilityWOD
Hammier Your High Hammy | Feat. Kelly Starrett | Ep. 104 | MobilityWOD

Skill
Alpha & Bravo
21-15-9
Inchworm + Judo Push-up
Inverted Row
WOD
Alpha & Bravo
w/ a partner
20 Rounds
150m Row Sprints
3 Burpees as fast as possible
Friday
Tip 7 DU Progressions
Tip 7 DU Progressions

Strength
Alpha & Bravo
Pause Squat
5-5~5~5~5
WOD
Alpha
100 Double Under Buy In
3 Rounds
10 Hang Power Cleans 155/105
10 HSPU
15 min cap
Bravo
AMRAP 15 min
25 Double Unders
10 Hang Power Cleans 95/65
10 Push Press 95/65


Saturday
We HIGHLY encourage you to bring a friend to theSaturdayWODs.They are beginner friendly and a great way for them to try out CrossFit

Crossfit The Tracks
Forward This Video To Your Friends
PARNTER WOD in teams of 3
6 Rounds

Station 1
30 sec Pushups
30 sec rest
30 sec Burpees
30 sec rest
30 sec Russian Swings

Station 2
2:30Row for Cals

Station 3
2:30Rolling Plank
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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