Workout of the Day: Thursday, 8.25.16.

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WORKOUT OF THE DAY:

MOVEMENT PREP: barbell mash forearms 4 minutes
2 rounds: 10 T’s w/10 sec hold on last rep, 10 I’s w/10 sec hold on last rep, 10 alternating SL glute bridges, 10 bird dog

STRENGTH:

A. Single Arm Strict Press; build to a tough 5/arm *start w/non-dominant side first*
B. Single Arm DB Snatch; build to a tough 3 TnG reps/arm *start w/non-dominant side first*

CONDITIONING:

8 minute amrap
5 Single Arm DL
20m Single Arm Farmer’s Carry
5 Single Arm DL (opposite side)
20m Single Arm Farmer’s Carry

FINISHER:

v-ups x 20 x 2 sets
arch ups x 20 x 2 sets

Board Score: St(A/B), COND( Rds + Reps/distance)

Bikes and Bells:

WARM UP:
Half split (60s/side)
Pigeon pose (60s/side)
Banded lat stretch

2x:
10 bird dogs
10 scap push ups
10 hollow rocks
10 arch rocks

CONDITIONING:

4 min AMRAP:
Bike 8/6 calories
OH plate hold (45/25)

60s rest

4 min AMRAP:
Bike 8/6 calories
Ball slams (20/14)

60s rest

4 min AMRAP:
Bike 8/6 calories
Renegade rows (45/20)

60s rest

4 min AMRAP:
Bike 8/6 calories
Ball push ups

Workout of the Day: Wednesday, 8.24.16.

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WORKOUT OF THE DAY:

MOVEMENT PREP: Foam roll t-spine and lats 2 minutes, lax ball to pec x 10 passes/arm
2 Rounds: 10 cat & camel, 10 bird dog, 10 rocking ankle mobilizations, 30 second hs hold

STRENGTH:
A1. Strict/Box/Downward Dog Strict HSPU; 4-8 reps x 3 sets, Rest 30 seconds
A2. Pistols x 8-10/leg x 3 sets, Rest 2 minutes

CONDITIONING:
4 minute amrap
4 DB Push Press (45/20#)
6 No Push Up Renegade Row (alternating, 3 reps/arm)
8 Walking Lunge Steps

-Rest 2 minutes-

4 minute amrap
5 T2B
10 Push Ups
15 Air Squats

-Rest 2 minutes-

800m Run TT

Board Score: COND(Rds + reps, Rds + reps, Time)

GYMNASTICS:

MOVEMENT PREP: tricep mash 2 min, upper trap and pec mob x 2 min, lat mash x 2 min
2 rounds: 30ft crab walk, 30ft spiderman walk, wall angel complex, 5 slow cuban rotation

STRENGTH:
A. Strict Ring Dip + Kipping Ring Dip + Ring Support Hold; (3+5+10-15 seconds) x 3 sets, rest as needed
B1. False Grip ring row @ 33×1 tempo; x 5 reps x 4 sets
B2. Wall Walks w/3 sec pause against wall; x5x3 sets
C1. Strict T2B x 10 x 2-3 sets
C2. Alternating Side Arch Upx 30 x 2-3 sets

Workout of the Day: Tuesday, 8.23.16.

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WORKOUT OF THE DAY:

MOVEMENT PREP: Foam roll t-spine, hamstrings, calves x 4 minutes
2 rounds: quadruped extension/rotation drill x 8/side, half kneeling bottoms up strict press x 6/arm, 5 SA OHS/arm

STRENGTH:
A. Snatch w/pause @ knee; 1 rep EMOM x 10 minutes building from 55%

CONDITIONING:
5 Deadlift (70% of 1RM)
5 Burpee Box Jumps (30/24″)
5 Calorie Row
25 Double Unders or 75 Singles
-Rest 2 minutes-
x4 rounds

FINISHER:
weighted plank on elbows x 60 seconds on, 60 sec off x 2

Bikes and Bells:

WARM UP:

Wall quad stretch (60s)
Half split (60s/side)
2x:
Spiderman + OH reach
Glute bridges
Lateral steps
Banded good mornings

SKILL:

A1.Glute ham raises

8 reps x 3 sets

A2.
Partner med ball toss on the balance mats. Practice lateral throws and catches with a partner while balancing
8-10 throws/side x 3 sets
CONDITIONING:
30:60 x10
You’ll do 30 seconds on, then 60s off for 10 rounds. These aren’t max efforts because of the work:rest ratio, but these should be close to 90%. Goal is to not have to slow down!

Workout of the Day: Monday, 8.22.16.

Congratulations to all of our athletes who proudly represented CFCC at Summer Slam 2016!

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WORKOUT OF THE DAY:

MOVEMENT PREP: mash lats and quads 4 minutes
1 Round: 30ft over/under the fence, 30ft spiderman + OH Reach, 10 sumo squat to stand, 10 scap push ups, 10 scap pull ups

STRENGTH:
A. Back Squat @ 24×1 tempo; 75-78% x 2 reps x 4 sets, Rest 2 minutes

CONDITIONING:
13 minute amrap
10 Front Squats (135/95#)*(155/105#)**
10 Pull Ups
20 second double KB front rack hold (24/16kg)

FINISHER:
hollow hold x 20 sec on, 40 sec off x 2
banded lat stretch 1 min/arm
spiderman or wall quad stretch x 1 min/leg
Down dog to updog x 15

GYMNASTICS:

MOVEMENT PREP: 5 minutes of lax ball to pecs, triceps, calves and hips
1 Round: 10 theraband pass throughs, 15 belt tighteners, 15 band pull aparets, 15 arch ups, supine wall angel complex x 5, hip rotations x 5/side

STRENGTH:

A1. Reverse crossover lunge step x 5/side x 4 sets
A2. KB windmill x 5/side x 4 sets
B. Wall Facing Strict HSPU x 3-5 reps x 4 sets
C. 3 rounds
10 hollow rocks
10 v-ups
10 tuck ups
10 sec hollow hold
-Rest 60 seconds-

Workout of the Day: Sunday, 8.21.16.

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Bikes and Bells:

WARM UP:

Soft ball glutes and hamstrings (5 mins)
Cross shoulders stretch
Wall quad stretch

2x:
10 Banded good mornings
10 pause air squats
10 glute bridges
Spiderman + OH reach

CONDITIONING:

A. 10 min AMRAP:
5 Dual KB deadlift into;
120 ft farmers carry (32/24kg)

While your partner bikes

As many calories as possible in 10 minutes

(2 min rest)

B. As a team of two;
150 wall balls (20/14)
150 calories

Both can be working at the same time, but you can split it up into whatever segments you’d like, but the reps have to shared evenly.

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