12977060_10154088035060762_6605171336230990141_o

Workout of the Day: Friday, 4.29.16.

WORKOUT OF THE DAY: MOVEMENT PREP: foam roll lat/teres minor 2-3 minutes, spiderman or wall quad stretch x 1 min/side 2 rounds: 30ft spiderman + oh reach, 30ft backwards crab walk, 30ft over/under the fence, 30ft inchworm + 3 scap push up STRENGTH: A1. Front Rack KB Bulgarian Split Squat @30×0 tempo x 6-8 reps/leg x 3 sets, […]

13071857_10154104358285762_7641514882674945154_o

Workout of the Day: Thursday, 4.28.16.

WORKOUT OF THE DAY: MOVEMENT PREP:  mash glutes/hamstrings 3 minutes, banded pec stretch 1 min/arm, 2 Rounds: 10 banded good mornings, 10 x-band walks/direction, 10 scap push ups STRENGTH: A1. Single Leg KB DL @ 33×1 tempo x 5 reps/leg x 3 sets, Rest 30 seconds A2. Ring support hold x 15-20 seconds x 3, […]

12973447_10154088035445762_6672938097607973843_o

Workout of the Day: Wednesday, 4.27.16.

WORKOUT OF THE DAY: MOVEMENT PREP: Tricep mash on KB handle x 1 min/arm, Quad/adductor mash w/KB x 1 min/leg In partners alternating movements, 2 rds: serratus wall slide w/foam roller x 6-8, 10 goblet hold lateral squat 1 Rd: 60ft bear crawl STRENGTH: A1. Front Squat @ 25×1 tempo; 60-70% x 3 reps x 3 sets, […]

13063328_10154104352185762_7131487524599210216_o

Workout of the Day: Tuesday, 4.26.16.

WORKOUT OF THE DAY: MOVEMENT PREP: Mash glutes and triceps 3 minutes, 1 min pigeon pose/side 2 Rounds: 30ft bottoms up kb waiters walk + 5 half kneeling bottoms up strict press/arm, 5 sl dl/leg, 30ft crab walk STRENGTH: A1. 2 Position Clean Deadlift (pause below knee + above knee) x3 x4 sets A2. Strict Press; […]

13071939_10154104357300762_6596304786428773298_o

Workout of the Day: Monday, 4.25.16.

WORKOUT OF THE DAY: MOVEMENT PREP: Spiderman/wall quad stretch 1 min per leg, Super front rack stretch 1 min/side 1 rd: X-band walk 30ft/direction, 10 sumo squat to stand, 10 t’s w/10 sec hold on last rep, 10 i’s w/10 sec hold on last rep STRENGTH: A. Back Squat Cluster; 80% 2.2. x 3, Rest 10-15 […]

12622120_10153843069545762_6068409969885145495_o

Workout of the Day: Sunday, 4.24.16.

WORKOUT OF THE DAY: MOVEMENT PREP: Banded lat stretch 1 min/side, lax ball calves 4 minutes 1 2 rounds: 30ft bottoms up kb waiters walk/arm, sumo squat to stand x 10, 5 scap pull up + 10 kip swing on bar CONDITIONING: In teams of two switching every movement, 21 minute amrap 18 cal row 15 pull ups […]

12615228_10153843070250762_2532921869831586267_o

Workout of the Day: Saturday, 4.23.16.

COMPETITOR TEAM PRACTICE: MOVEMENT PREP: 800m run warm up, Mobility as needed 5 min, wall quad or spiderman 1 min/side 2 rounds:  upper back medball pvc stretch x 10, 10 pvc pass throughs w/2.5lb plate bt hands, x-band walk 10 steps/direction, banded good mornings x 10 STRENGTH: A. Snatch RDL @3xx1 tempo; 100%x5x5 B. Deadlift; 80-85%x3 x4 […]

12615411_10153843070795762_3201047361095160386_o

Workout of the Day: Friday, 4.22.16.

WORKOUT OF THE DAY: MOVEMENT PREP: foam roll lat/teres minor 2-3 minutes, foam roll calves 2 minutes, gastroc/soleus stretch x 1 min/leg 2 rounds: depth jumps x 3, 10 scap pull ups, 10 sumo squat to stand STRENGTH: A. Slow Pull Clean; 70-80% x 3 singles every 3 minutes x 12 minutes (4 sets) CONDITIONING: 9 minute clock […]

12622120_10153843071380762_3536625723148424917_o

Workout of the Day: Thursday, 4.21.16.

WORKOUT OF THE DAY: MOVEMENT PREP: banded pec stretch 1 min/arm, banded lat stretch 1 min/arm 2 Rounds: 30ft bottoms up kb waiters walk + 5 half kneeling bottoms up kb press/arm, 5 slow single leg dl/leg (bodyweight), shoulder arch stretch w/partner x 20 seconds STRENGTH: A1. CG Bench Press; 5.4.3.2.1, rest 60 seconds – building in […]

12621958_10153877437145762_8331245885475891985_o

Workout of the Day: Wednesday, 4.20.16.

WORKOUT OF THE DAY: MOVEMENT PREP: Tricep mash on KB handle x 1 min/arm, banded ankle distraction x 10 reps/leg, 10 goblet squats w/3 sec bottom hold 1 rd: 60ft jog, 30ft spiderman + oh reach, 30ft inchworm, 30ft crab walk, 30ft broad jump STRENGTH: A. Front Squat x 3 reps EOMOM x 10 minutes (5 sets) […]

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