12671697_10153992840230762_3922065489984762381_o

Workout of the Day: Wednesday, 7.27.16.

WORKOUT OF THE DAY: MOVEMENT PREP: Foam roll t-spine and lats 2 minutes, lax ball to pec x 10 passes/arm, upper trap mob x 1 min/side 2 Rounds: 30ft spiderman lunge + oh reach, 30ft crab walk, 10 Prone PVC OH BN press x 10 w/10 sec hold top of last rep STRENGTH: A. Strict Press; […]

12473691_10154040998600762_4649608830143351023_o

Workout of the Day: Tuesday, 7.26.16.

WORKOUT OF THE DAY: MOVEMENT PREP: Foam roll t-spine, hamstrings, calves x 5 minutes 2 rounds: quadruped extension/rotation drill x 8/side, half kneeling bottoms up strict press x 6/arm, vertical jump into broad jump x 3 STRENGTH: A. Hang Muscle Snatch + Pressing Snatch Balance x (4+4) x 2 sets B. Snatch w/ pause @ knee + […]

13087126_10154128655045762_8641506808065892670_o

Workout of the Day: Monday, 7.25.16.

WORKOUT OF THE DAY: MOVEMENT PREP: Mash adductors 4 min, kb on knee dorsiflexion x 1 min/side 30ft spiderman + OH reach, 30ft over/under the fence, 30ft crab walk, 30ft burpee broad jump STRENGTH: A1. Back Squat @41×1 tempo; 70-75% x 3 reps x 4 sets, Rest 60 seconds A2. DB Bent Over Row x 8 reps/arm […]

12983366_10154088034205762_52243033279456170_o

Workout of the Day: Sunday, 7.24.16.

13329311_10154192212780762_5522472534034495236_o

Workout of the Day: Saturday, 7.23.16.

GYMNASTICS: MOVEMENT PREP: 5 minutes mobility as needed (t-spine, lats, serratus, pec, triceps, etc) 2 sets of the below time permitting 1 – prone theraband dislocates x 10 2 – upper back pvc medball stretch x 10 3 – scaled wrist up x 10 4 – scap push ups x 10 +circular scap pull up […]

13576003_10154273772930762_6613475825643963942_o

Workout of the Day: Friday, 7.22.16.

WORKOUT OF THE DAY: MOVEMENT PREP: Spiderman/wall quad stretch 1 min/side, mash adductors x 4 minutes 2 Rounds: 10 rocking ankle mobilizations, 5 pause goblet squats, 5 lateral goblet squats, 5 circular scap pull ups/direction STRENGTH: A. Clean w/pause @ knee; 50%x2, 60%x2 B. Clean; EMOM Min 1 – 70%x2 Min 2 – 70%x2 Min 3 – […]

13558909_10154281377875762_3530440413605365032_o

Workout of the Day: Thursday, 7.21.16.

WORKOUT OF THE DAY: MOVEMENT PREP: softball/lax ball lats 2 minutes, forearm mash 2 minutes 2 Rds: 10 scap push ups, 10 lateral squats, 5 wall angels, 5 single leg glute bridges/side STRENGTH: A. Zercher Squat x 8 reps x 3 sets, Rest 1-2 minutes B. Axle Bar Deadlift x 8 reps x 3 sets, Rest 1-2 […]

13458720_10154238914645762_2349892589842313420_o

Workout of the Day: Wednesday, 7.20.16.

WORKOUT OF THE DAY: MOVEMENT PREP: Foam roll t-spine and lats 2 minutes, lax ball to pec x 10 passes/arm, upper trap mob x 1 min/side 2 Rounds: 30ft spiderman lunge + oh reach, 10 steps x-band walk/direction, 2 wall walk w/5 sec hold @ top of each rep STRENGTH: A1. BB Back Rack Reverse Lunge; x […]

13603616_10154281375960762_5590065680768730684_o

Workout of the Day: Tuesday, 7.19.16.

WORKOUT OF THE DAY: MOVEMENT PREP: Foam roll t-spine, 2 minutes, kb on knee dorsiflexion 1 min/leg 2 rounds: prone theraband dislocates x 10, band pull aparts x 10, SL DL x 5/leg (slow), vertical jump into broad jump x 3 STRENGTH: A. Hang Muscle Snatch + Pressing Snatch Balance; (3+3) x 3 sets, Rest 60 seconds […]

13603830_10154281374960762_1635729185145560866_o

Workout of the Day: Monday, 7.18.16.

WORKOUT OF THE DAY: MOVEMENT PREP: foam roll t-spine, lats, and adductors 4 min, 10 rocking ankle mobilizations/leg 2 Rds: 10 steps x-band walk/direction, 10 banded good morning, 10 air squats, 10 scap pull ups STRENGTH: A. Back Squat @41×1 tempo; 70% x 2 reps EMOM x 5 minutes B1. Supinated BB Bent Over Row x […]

Crossfit Journal Logo   OPEX On Journey CrossFit Kids FMS Certified

© 2016 Crossfit Center City | 1229 Chestnut Street, Basement, Philadelphia PA 19107 | 267.909.8210 | info@crossfitcc.com
Website Design by Sayra Lopez / Maintained by B Two Design