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: Weighted Ring Dips Accessory: Tabata Russian Twist Tabata Shot Guns or V- Ups Metcon: EMOM X 11Min 6 KB Swings 6 Pull Ups
Strength: 1 RM Push Jerk (starting approx. @ 50-60%) 6-4-1-1-1 Mobility: Shoulder Mobility with Bands 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: Partner Wod 1500 m row 200 double unders 200m farmer’s carry 45/35 30 dumbbell burpee step ups 35/25 100 m farmers carry 100 double unders 1000[…]
Warm Up: Junk Yard Dog https://youtu.be/2fsvvv3oJBg Strength: Snatch Work (light day – focus on speed of dropping/pushing yourself under bar) 10 Min EMOM 2 High Hang Snatch + 2 Mid Hang + 1 Low Hang (light to moderate weight) Accessory: Pistol Work Advanced: Weighted Pistols 5 x 5 (increasing weight, each leg) Intermediate: Weighted Pistols[…]
Strength: 1 RM Front Squats (starting approx. @ 50-60%) 6-4-1-1-1 Mobility: 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: For Time: 21 hang power cleans 135/95 42 double unders 15 hang power cleans 30 double unders 9 hang power cleans 18 double unders