Coach in Training
Welcome to Crossfit Northern Kentucky We are proud to be the first officially licensed CrossFit affiliate in the Northern Kentucky area and are completely committed to the CrossFit principles of functional, elite levels of fitness. We are not your typical gym. It’s actually not a gym at all, it’s a training facility. People come here to train….hard. The training here is programmed and monitored. Each training session has a purpose and developmental goal behind it. There are no “chest days” or “arm days” in our training. Every workout will work the body as it is meant to be worked, as one functioning unit. The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We’ve used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. We scale load and intensity; we don’t change programs. The CrossFit program is by design, very broad and general.
Our Daily Wod
Strength: Back Squats 3×5@80% 2×3@85% 1×3@ 90% Mobility: Down and Back lunge with PVC Pass thrus Dynamic Hip Stretches http://breakingmuscle.com/video/video-hip-opening-exercises-for-olympic-weightlifters (Beginning of video to about 1:40) Box Stretch https://youtu.be/lTtudkb81FU Metcon: 5 rounds: 3 min AMRAP: 10 DL 175/125 10 box jump overs Rest 1 minute between rounds
Mobility: (Complete before strength) Front Rack Mobility – 2-3 minutes each arm Click here for Front Rack mobility piece Strength: Front Squat 5 @ 80% 5 @ 85% 3 @ 90% Metcon: For Time: 400m Run 10 Thrusters 95/65 500m Row 8 Thrusters 95/65 200m Run 6 Thrusters9 5/65 250m Row 4 Thrusters 95/65 100m[…]
Strength: Push Jerk 5 @ 80% 5 @ 85% 5x ME (add 5lb from last week) Strict Press 3-3-3-3-3 (Increasing Weight) Accessory: (5 minutes) Shoulder Band Resistance: 10-20 https://drive.google.com/file/d/0B9fk67ZNakmzNWdmdDdlMTR0ckE/view Rotator Cuff Band Resistance: 10-20 https://drive.google.com/file/d/0B9fk67ZNakmzT3ZGNHY0Q2wxTWc/view Metcon: For Time: 50 Box Jumps 40 Burpees 30 Sumo Deadlifts 135/95 20 HSPU 10 Back Squats 135/95
Warm UP: 200m Run 5 Inchworms 10 MTN Groiners (Example) 5 Walk out on Hands 200m Run 10 Jump Tucks (Example) 10 Mid Thoracic Rotation 10x Barbell Hamstring Grooving (w/ light barbell) Example Strength: Deadlift 5 80% 3 85% 3 90% Accessory: Push Ups 5 x 10, Pull Ups 3 x 7 (To be completed[…]