Workout of the Day: Saturday, 12.10.2016.

rittenhouse

RITTENHOUSE RUN

There are no regularly scheduled classes today due to our annual RITTENHOUSE RUN! Come join us at 10am in Rittenhouse Square (meet at the middle Fountain) for a festive outdoor holiday workout!

1. You’ll be on a team of 4
2. We’ll have barbells, kettlebells, ‘hollow singing’, shenanigans with strangers and more!
3. You’ll be able to try on a pair of ON cloud running shoes for the workout and get discount cards back at CFCC!
4. BRUNCH back at CFCC afterwards!
5. There will be a prize for most spirited athlete!

Come have some fun, eat some brunch and make fitness with your friends!

Workout of the Day: Friday, 12.9.2016.

larissasandbag

WORKOUT OF THE DAY:

MOVEMENT PREP:
Foam Roll Hamstrings and T-Spine- 4min
Wall Quad Stretch- 1 min/side
Wrist warm-up (Front lean, back lean, Side-to-side)
2 rounds:
30′ Duck Walk
30′ Spiderman step
30′ Crab walk
30′ Broad Jump

STRENGTH:
A. E2MOM x 12 min Hang Clean (Pos. 2) x 3 (6 sets total)

CONDITIONING:
5 rounds for time: (20 min cap)
6 Pull ups
12 Wall ball (20#/14#)
6 Hang Clean (135/95)*(185/135)**
12 Burpees-over-the-bar

Board Score: ST(A, heaviest), COND(time, or Rounds + Reps if capped.)

SQUATTING:

MOVEMENT PREP:
Foam roll quads and t-spine for 2-3 minutes
Super front rack stretch w/band 1 min/side,
Rocking Ankle Mobilization x 10/side
2 Rounds:
W/band around knees – lateral monster walk x 10 steps each direction
10 glute bridges
10 goblet squat w/3 second hold in bottom

STRENGTH:
A. 2 Pause Back Squat @ 55X1 + 2 Back Squats w/no tempo (4 reps total) @ 65-80% x 5 sets with perfect form, Rest 2-3 minutes
–explode out of the bottom. When you start to slow down, drop weight and stay there for remaining sets.
B. Every 90 seconds for 9 minutes (6 sets)
Front Squat x 3 reps @ 65-80%
–same note as above.

Assistance work (time permitting)
A. Barbell Primal Complex (Back Squat, Lunge R, Lunge L, Box step up R, Box step up L) x 5 x 3 sets.

Workout of the Day: Thursday, 12.8.2016.

stacheawardsguys

WORKOUT OF THE DAY:

MOVEMENT PREP:
Lax ball upper traps, lats, teres major- 3 min.
Lax ball pecs- 10/side
Glute bridge w/2 sec hold x 10
2 rounds:
30′ Inchworm
30′ Crab walk
30′ Broad Jump
30′ High Knees

STRENGTH:
A. Close Grip Bench Press @ 34X1 x 2 + 2 no-tempo rep x 4 sets, Rest 2min
B. Bounding Broad Jump– 5 sets of 3 for distance.
–toes start behind line. hands may not touch the ground. measure to back of foot closest to starting line. Have a friend mark it or hold a piece of chalk while you jump. Put form first.
–Each jump should lead immediately into the next. This is a reactive test as well as a power exercise.

CONDITIONING:
3 rounds for total reps. This WOD has 5 stations. Athletes spend 1 minute at each station with a constantly running clock and no rest between stations, 1 min rest between rounds. 17 minutes total. Score is total cumulative reps.

station 1- Ball Slam (20#/14#)
station 2- Russian KB Swing (32kg/24kg)
station 3- Push Ups*/Plyo Push Ups** (45/25)
station 4- Toes-to-bar
station 5- row/AB for calories
station 6- rest 1 min

Board Score: ST(A, heaviest), COND(total reps)

INTRO-TO-OLY

Movement Prep:
3 minutes
to mobilize hamstrings and pecs
2 rounds:
10 PVC pass-throughs,
10 lat pull downs
10 theraband scapular retractions
10 glute bridges with a :03 pause

Strength:
A. Snatch High Pull + Power Snatch (:03 pause in catch) + Squat Snatch (:03 pause in bottom),
5 sets tofind a working weight, then 5 min EMOM together.

B. Clean + Jerk Drive + Split Jerk (:03 pause in split) (1+1+1): 5-7 sets, load increases based on form.

GYMNASTICS

MOVEMENT PREP:
Lax/smash pecs, lats, forearms, triceps- 5min
2 rounds:
Theraband Pass-thru x 10
Belt tighteners x 10
Band Pull aparts x 10
Banded Lat Stretch x 1 min/side
Banded Dip Stretch x 1 min

STRENGTH:
A1. Wide grip Pull ups @ 21×2 x 5 x 4
A2. Maltese Push ups x 10 x 4
B1. Ring Dips @ 33X3 x 5-8 x 3
B2. Wall Split Stretch x 1min x 3
C1. Supinated Pull ups @ 31×3 x 3-5 x 3
C2. Planche leans w/med ball x 3
D1. 20 sec support hold + 10sec bottom support hold x 3
D2. 3 x bridge hold (20 sec max) x 3

Workout of the Day: Wednesday, 12.7.2016.

morgandown

WORKOUT OF THE DAY:

MOVEMENT PREP:
3 min mobility as needed
Wall Quad stretch- 1min/side
2 rounds:
10 PVC Pass Through
10 PVC OH Squat
10 PVC Jumping Back Squat
10 PVC Arch Ups
10 PVC Hollow Rocks

STRENGTH:
A. Snatch Grip Push Press + OHS @ 31X1 (2+2) x 3 sets, rest 1-2min
B. 10 min E2MOM: 2 Snatch High Pull + 2 Hang Snatch from Pos.2. Start at 50%, and build over 5 sets.

CONDITIONING:
3 rounds for time:
10 Hang Power Snatch(75/55)*(115/85)**
15 Ring Dips
50 Double Unders (scale to 100 single unders)

GLUTE GROUP

MOVEMENT PREP:
Smash Hammies, Adductors- 4min
Danny’s Glute Warm up
2 rounds:
SA KB Swing x 10/side
SL Glute Bridge x 10/side

STRENGTH:
A. Anderson Back Squats (from dead stop– use boxes, low rack, or power rack) 7 sets of 3 @22X1, go for speed

B1. Band Pull Through @21X1 x 15 x 4 sets
B2. Glute-Ham Raise @21X1 x 10 x 4 sets

C1.Hip/Back Extension x 16 (scale up to weighted) x 3 sets
C2. Swiss ball leg curls x 12 x 3 sets
C3. Shin hops x 8 x 3 sets
-scale up to hop to plate, mats, etc.

Workout of the Day: Tuesday, 12.6.2016.

lorentisquat

WORKOUT OF THE DAY:

MOVEMENT PREP:
Foam Roll Lats, Quads, and Hamstrings- 4min
Pigeon Pose- 30sec/side
Lying Lat Stretch- 1min/side
2 rounds:
10 Squat Jumps w/3sec pause in bottom
10 Spiderman Step w/OH Reach
10 Jumping Lunges (10/side)
10 Arch Up
10 Hollow Rocks

STRENGTH:
A. Push press + Push Jerk x (2+1) x 4 sets

CONDITIONING:
4 rounds:
Row 500m time trial
Rest 3 minutes
This is a test. Set a PR on the first 500, and try again on the next. It’s expected there will be some fall off, possibly significant, but go 100% on all 4 efforts. Dig deep. If possible, have someone yelling at you the whole time. It helps.

Note: for larger classes, partners will swap rowing efforts, keeping as close as possible to a 3 minute rest.

Board score: ST(A), COND(fastest/slowest split)

GYMNASTICS

MOVEMENT PREP:
Lax Ball/Softball forearms, lats, teres major, pecs- 5min
Justin’s wrist warm-up
2 rounds:
3 wall walks w/3 sec pause
:20 Arch hold
:20 Hollow Hold
:20 Side Plank/side

STRENGTH:
STRENGTH:
A1.10 HS Floaters, Back to wall x 3 sets
A2. Strict Hanging L-ups @3133 x 8 x 3-4 sets
B. 5 HS Kick ups to spotter x 3 sets (10sec hold max)
C. Negative Strict Deficit HSPU x 5-10 eccentric x 3 reps EMOM x 5 sets *no press out*
D. 3 sets 20 Ball Push-up 30 V-up Rest 1 min

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