Workout of the Day: Wednesday, 3.29.2017.


WORKOUT OF THE DAY:

MOVEMENT PREP:
3 min moblity as needed
2 rounds:
7 Glute Bridge w/2sec hold
7 Cat-Seal Shifts
7 V-up
7/side Lateral Lunge
7/side Jumping Lunge
7 Jumping Squats
7 Burpees

STRENGTH:
A. Overhead Squat x 5 x 3 sets
–60-75% of 1RM
–should not be a max set. Leave a rep or 2 in the tank.

B. Starr Shrugs from Hang x 15 x 3 sets
–start at 85-110% of Clean 1RM.
–must be unbroken

CONDITIONING:
Run 1 mile
5000lbs G2OH

–This workout allows for a wide range of strategy. It is suggested you figure out what you’ll do ahead of time to save doing math during the WOD. You must lift 5000lbs from ground to overhead (using a barbell) anyhow– snatch, clean and jerk, clean and press, etc. You could use several different weights, or pick 1 weight for x number of reps.

SQUATTING:

MOVEMENT PREP:
Foam Roll T-Spine, Quads- 4min
Pigeon Pose x 1min/side
2 rounds:
w/PVC in back rack:
10 Pause Jump Squats
10 Duck Walks
10 Jump Squats
10 Forward Lunge

STRENGTH:
A. Box Front Squats x 5 x 7 sets– squat to a box that puts you at or just below parallel.
-deload onto box and EXPLODE up. Maximum speed, squeeze glutes at the top.
-Keep weights between 55-65% of 1RM

B1. Weighted Hip Thrusts x 10 x 3 sets
B2. Weighted Back/Hip Extension on GHD x 10 x 3 sets

C1. Barbell Back Rack Reverse Lunge x 6/side x 3 sets
C2. Banded RDL x 15 x 3 sets
C3. Sorenson Hold x 1:10 x 3 sets

durABLE:

PREP:
Bear Crawl 2 min
Squat hold 2 – 4 min
2 rounds
10 Dynamic Hang and Pull
10 Scap Pull ups
10 Shoulder Taps

WORK:
Stone Work – Lapping, squats, or clean to OH
sets of 3 – 5/side

CONDITIONING:
4 min EMOM
KB Farmers Walk
KB Front Rack Walk
Rest 2 min

4 min EMOM
KB Farmers Walk
KB Front Rack Walk
Score is passes

BIKES N BELLS

MOVEMENT PREP:
2 rounds
Medball down the lane x 4
10 Ankle Mob
10 Spiderman Steps

CONDITIONING:
AD 5 min for Cal
Rest 5 min
Repeat

Finisher
4 rounds
20 Mountain Climbers
10/side T push ups
10 Yoga Push ups

INTRO-TO-OLY

MOVEMENT PREP:
Bent Sit to Narrow Squat- 10 reps
Kneeling Bottoms Up KB Press- 5 reps/side
Standing W’s- 10 reps

STRENGTH:
A. Clean w/pause 2″ off the floor + Jerk w/pause in recovery (2+2)
– build to 75% and complete 5 sets of the complex at this weight.

B1. Snatch Grip RDL x 5 reps
B2. Wide grip pull ups x 5 reps.
Complete 4 sets

Workout of the Day: Tuesday, 3.28.2017.


WORKOUT OF THE DAY:

MOVEMENT PREP:
Banded Pull Through x 20
Banded Good Morning x 10
Banded X-Walk x 10
10 Arch ups
10 Glute Bridge
10 Yoga Push ups
30′ Bear Crawl
30′ High Knees
30′ Carioca

STRENGTH:
7min EMOM:
Sumo Deadlift @ 50-65% x 3
–must control eccentric- no dropping.
–bar must pause on ground, no bouncing.

CONDITIONING:
Row or Assault Bike for cals

Row/AB 1:00
Rest 1:00
Row/AB 2:00
Rest 1:00
Row/AB 4:00
Rest 1:00
Row/AB 6:00
Rest 1:00
Row/AB 4:00
Rest 1:00
Row/AB 2:00
Rest 1:00
Row/AB 1:00

BOARD SCORE: ST (heaviest), COND (total cals)

Note: Go/Rest at below clock times:

GO ——-REST
0 ———1:00
2:00 —–4:00
5:00 —–9:00
10:00 —-16:00
17:00 —-21:00
22:00 —-24:00
25:00 —-26:00

GYMNASTICS:

MOVEMENT PREP:
Wrist warm up
Shoulder Stretch 3 & 4
Wall V Stretch x :30
Pigeon x :30
Inchworm x 5
Pike up x 10
Straddle up x 10
Captain Morgan x 6/side
Wall Walk x 3 w/5sec pause

STRENGTH:
A1. 3-person HS PVC Drill x :30-:45 hold
A2. Ring Push up x 6 @22X2
A3. Parallette Frog Stand/Crane x :10-:20

B1. Kipping HSPU (no contact with wall) x 5 x 3
B2. Parallette Shoot Thru x 5 + Max L-sit

C. Plank to Ball Pops — :30 on, :30 x 6

INTRO-TO-OLY:

MOVEMENT PREP:
Banded hip distraction- 1min/side
Lying Lat stretch – 1min/side
2 rounds:
10 close grip OHS w/PVC
10 steps of duck walk w/pvc overhead
10 steps of backwards duck walk w/pvc overhead

STRENGTH:
A. Slow Snatch Pull + Shrug Hold (:03) + Snatch – (1+2) – work up to 80% and complete 6 sets at or above this weight.

B. Behind the Neck Push Press + Behind the Neck Jerk (2+2)- complete 5-7 sets, building.

SQUATTING

MOVEMENT PREP:
2 rounds:
Slow Contralateral Deadbug x 10
Inchworm x 5
Duckwalk x 10
High Knee Lunge + Twist x 10
Cossack squat x 10
Glute Bridge x 10

STRENGTH:
A1. Back Squat:
3 x 40%
3 x 45%
3 x 50%
3 x 55% x 6 sets

A2. –immediately after each set, perform (3) shin hops

B1. Good Morning x 17X1 x 3-5 x 4 sets
B2. GHD Sit ups to parallel x 12 x 4 sets

C1. Sorensen Hold x 75 seconds x 3 sets
C2. Bent Over Barbell Row x 8 x 3 sets

Workout of the Day: Monday, 3.27.2017.


And another CrossFit Open in the books! Congratulations to everyone who completed a Friday workout for the past five weeks. People set PRs, unlocked new skills, beat old scores, competed ‘Rx’d’ for the first time, and as a community we helped push each other to be better. The Open can sometimes be stressful or challenging time for folks, and you are all to be congratulated for putting your best face forward and helping each other celebrate your acheivements.
This week will be a de-load week, leading into the last part of our current cycle. Intensity and Volume will be somewhat moderated this week. Concentrate on moving extrememly well and always with purpose– next week we start our final push towards testing several of the elements we’ve been working on.

WORKOUT OF THE DAY:

MOVEMENT PREP:
2 rounds:
30′ Lateral Lunge
30′ Spiderman step + OH Lunge
30′ Broad Jump
30′ High Knees
10 Scap Pull up
:20 Handstand Hold
:20 Hollow Hold
:20 Arch Hold

STRENGTH:
5 sets:
A1. Back squat
55% x 3 @21X1 x 5 sets
–EXPLODE out of the bottom
A2. Consecutive Broad Jump x 3
-Rest 1-2min

B1. Weighted Strict Pull up x 3 x 4 sets
–any grip with full ROM
B2. Negative HSPU x 3 x 4 sets
–as slow as possible, optional press out

CONDITIONING:
3 rounds for time:
12 Jumping Back Squat (115/75)
12 Pull-up*/(4/2) Muscle-up**
12 Burpee Over The Bar

SQUATTING:

MOVEMENT PREP:
2 rounds:
Slow Contralateral Deadbug x 10
Inchworm x 5
Duckwalk x 10
High Knee Lunge + Twist x 10
Cossack squat x 10
Glute Bridge x 10

STRENGTH:
A1. Back Squat:
3 x 40%
3 x 45%
3 x 50%
3 x 55% x 6 sets
A2. –immediately after each set, perform (3) shin hops

B1. Good Morning x 17X1 x 3-5 x 4 sets
B2. GHD Sit ups to parallel x 12 x 4 sets

C1. Sorensen Hold x 75 seconds x 3 sets
C2. Bent Over Barbell Row x 8 x 3 sets

BIKES N BELLS

PREP:
2 rounds
5 Air squats
5 Reverse lunges
5 Side lunges
10 Hollow Rocks

STRENGTH:
A1 SA OH KB Squat
5 – 8/side
A2 KB Plank Pull Throughs
10 reps
4-5 sets

CONDITIONING:
Conditioning
3 min AMRAP
10 Goblet Squats
10 Tuck Jumps
10 Jumping Jacks
Rest 3 min REPEAT

Finisher
Accumulate 2:30-5 min
Hang from a bar

durABLE:

PREP:
Crab Walk 2 Passes
Side Crawl 4 Passes
2 Rounds
10 T’s :10 Hold on last
10 I’s :10 Hold on last
10 Side Swings
10 Squat to Stand

WORK:
A1 Double KB Swing 10 – 15 reps
A2 Corkscrew Squat 5/side
5 sets

CONDITIONING:
10 min AMRAP
1 pass Single Leg Hops Lt
1 pass Single Leg Hops Rt
6 Strict C2B
4 Pass KB Off set Walk (2/side)

INTRO-TO-OLY:

MOVEMENT PREP:
Banded hip distraction- 1min/side
Lying Lat stretch – 1min/side
2 rounds:
10 close grip OHS w/PVC
10 steps of duck walk w/pvc overhead
10 steps of backwards duck walk w/pvc overhead

STRENGTH:
A. Slow Snatch Pull + Shrug Hold (:03) + Snatch – (1+2) – work up to 80% and complete 6 sets at or above this weight.

B. Behind the Neck Push Press + Behind the Neck Jerk (2+2)- complete 5-7 sets, building.

Workout of the Day: Sunday, 3.26.2017.


WORKOUT OF THE DAY:

MOVEMENT PREP:
Super Front Rack Stretch x 1min/side
2 rounds:
Banded Good Morning x 10
Banded X-Walk x 10/side
Broad Jump x 30′
Spiderman Step x 30′
Crab Walk x 30′
Bear Crawl x 30′

STRENGTH:
A1. RDL x 8 x 3 sets
A2. Evil Wheel x 12

CONDITIONING:
4 rounds for time:
20 Hang Power Clean (95/65)
Row 500m

Workout of the Day: Saturday, 3.25.2017.


WORKOUT OF THE DAY:

MOVEMENT PREP:
2 rounds:
PVC Pass through x 10
PVC Compresion + Shoulder extension x 10
PVC Jumping Back Squat x 10
PVC OHS x 10
PVC Snatch Grip Squat Press x 10
PVC Duck Walk x 10
10 Scap Push up
10 Scap Pull up + 10sec active lat hang
20 Jumping Jacks

STRENGTH:
4 sets:
A1. Double KB Front Rack Lunge x 6/side
A2. 1-arm bar hang x :10/side

CONDITIONING:
Teams of 2, 1 person working. Swap after completed round.
16min AMRAP:
6 Power Snatch (75/55)
12 Burpee Over the Bar

COMPETITOR’S SESSION:

MOVEMENT PREP:
5min mobility as needed
400m run
T-band warm up
2 rounds:
10 Wall facing OHS
10 Wall facing Squat press
10 Spiderman Step + reach
5 Inchworm
10 Scap Pull up
:20 HS Hold

STRENGTH:
A. Muscle-up work x 15min

B1. HS Walk x 5 x 3 sets
B2. L supinated pull up x 3-5 x 3 sets

C.
Find OHS 3RM

CONDITIONING:

Row 2K
rest 3min
Row 1K
rest 3min
Row 500m
rest 3min
Row 1K
rest 3min
Row 2K

–Report all splits

GYMNASTICS:

MOVEMENT PREP:
Lax/Softball Lats/Teres x 1min/side
T-Band warmup
MU Band Pulldown drill x 1min
Wrists
Plank to DD Handstand x 10
Hollow-Arch Roll x 3/direction
Tuck up x 10
Shoulder Touch in Plank x 10/side

STRENGTH:

Spotted Ring M/U x 5
Ring M/U Transitions x 5

HS Shrugs x 10-12
Handstand walk x 30-60′

Back lever tuck x :20 (bar/rings)
Skin the cat–German Hang x :20

Press to HS progression
Compression to HS w/Swiss ball

Jumping Bar M/U x 8
Bar M/U x 5

Maltese Tuck hold on Box x :10
Weighted Victorian Raise x 12

False Grip Bar Hang x :10/:30

L-sit x :40
Ring L-sit x :40

Core- 3 sets:
Single-leg V-Up x 20
Pike-up x 20
Tuck Hold x :20
Hollow Hold x :20
Sit up x 20

Crossfit Journal Logo   OPEX On Journey CrossFit Kids FMS Certified

© 2017 Crossfit Center City | 1229 Chestnut Street, Basement, Philadelphia PA 19107 | 267.909.8210 | info@crossfitcc.com
Website Design by Sayra Lopez