Workout of the Day: Sunday, 2.14.16.

Happy Valentine’s Day!
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WORKOUT OF THE DAY:

MOVEMENT PREP: Foam roll lats/t-spine 2 minutes, Spider-Man/ Wall quad stretch 1 minute/side, lax ball to calves 1 min/side
2 rounds: 100m row @ easy pace focusing on body position, 5 burpee broad jump, 30ft bear crawl

CONDITIONING:
Team Kelly (30 minute cap)
In teams of two with one person working at a time switching every 30 seconds
10 Rounds
400m Row
30 Box Jumps (24/20″)
30 Wall Ball (20/14#)

Board Score: Time

Workout of the Day: Saturday, 2.13.16.

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COMPETITOR TEAM PRACTICE:

MOVEMENT PREP: 5-10 minutes of mobility as needed including t-spine, triceps, adductors, hamstrings
partner bar arch stretch x 20 sec x 2
1 – 15 prone lying theraband pass throughs
2 – 10 T’s and I’s w/10 sec hold on last rep – these should be done slowly focusing on firing the smaller muscles
3 – Ring complex –Kipping MU x 3 + 2-10 kipping ring dips on last rep x 3 sets

STRENGTH:
A. Power Clean x 3 TnG reps EMOM x 8 minutes building in weight starting at 55%
B. Snatch DL; 100%x5x2 sets, 105%x5x2 sets
*after each set do 3 tall seated box jumps*
C. CG Bench Press x 8 x 3 sets

CONDITIONING:

For time
15.12.9.
Hang Power Clean (225/155#)
Strict HSPU

-Rest 10 minutes-

500m row @ 6 seconds slower than 1kTT pace
-Rest 60 seconds-
x4

Notes
-HPC weight should be heavy, but something you can cycle for at least a few reps at a time
-HSPU should be strict if possible. If you need more than 2 abmats scale to to a box, then to kipping from the floor

WORKOUT OF THE DAY:

MOVEMENT PREP: 5 minutes of mobility as needed
2 Rounds: SL Glute Bridge x 10/leg with 2 sec. hold per rep, hollow hold x 10 sec, arch hold 10 sec, sumo squat to stand x 10, TGU x 3/arm

CONDITIONING:
In teams of two with partners alternating full rounds,
10 Minute amrap
10 Hang Power Cleans(115/75#)
10 Burpee Over the BB

-Rest 5 minutes-

10 Minute clock to finish the following
Team 2k Row
switching every 30 sec. while partner holds kb farmer’s hold (32/24kg)

AP STRENGTH:

MOVEMENT PREP:
90/90 Breathing
2 Rounds
30ft Lateral Lunges
10 Single leg Glute Bridges
30ft Inchworms

STRENGTH:
A Sumo Deadlift
5 x 5 Building throughout

B1Seated Rope Sled Pull
60ft x 5
Rest :15
B2 Supinated Pullups
Max Effort x 5
Rest :90

Workout of the Day: Friday, 2.12.16.

Have you signed up for the 2016 CrossFit Open?

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WORKOUT OF THE DAY:

MOVEMENT PREP: Spiderman/wall quad stretch 1 min/side, banded lat stretch 1 min/side
2 Rounds: 10 wall facing squats, 10 scap push ups, 5 scap pull ups + 1 strict pull up (or attempt) + 5 kip swings

STRENGTH:

A1. Back Squat @ 55×1 tempo@ 60-65% x 2 reps x 4 sets, Rest 15 seconds
A2. Ring Row x 8-10 reps w/1 sec pause rings at chest x 4 sets, Rest 1-2 minutes

CONDITIONING:

Option 1

Open Workout 12.5/11.6

7 minute amrap
3 Thrusters (100/65#)
3 C2B
6 Thrusters (100/65#)
6 C2B
9/9/, 12/12, 15/15, etc.

Option 2

@ 80% effort
1 minute row
1 minute plank hold on elbows
1 minute Wall Ball (20/14#)
1 minute AB
-1 minute rest-
x 3 rounds (15 minutes)

Board Score: ST(A1), COND (Reps)

 

ROWING:

MOVEMENT PREP: 1 min/side overhead lat stretch; 1 min/side pigeon pose

2 rounds:

10 scap push ups; 5 supermans; 5 arch ups; 10 jumping squats

SKILL:

Pick Drill – Reverse Pick Drill – 1/2; Full; 1/2; Full

CONDITIONING:

**with backpack**

7min @ 2k pace + 10

-3 min rest-

7min @ 2k pace + 8

-3 min rest-

7min @ 2k pace + 6

**In each rest accumulate 20 abmat situps**

Workout of the Day: Thursday, 2.11.16.

Congratulations January Member of the Month Elena Fravel!

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WORKOUT OF THE DAY:

MOVEMENT PREP: Lax ball pec 1 min/side + banded pec stretch 1 min/side, calf stretch 1 min/side
2 Rds: 60ft bottoms up kb waiters walk/arm, 5 SA Russian KB Swings/side

STRENGTH:
A. CG Bench Press; 5.4.3.2.1., Rest 2 minutes bt. sets
-increasing each weight each set

CONDITIONING:
3 Rounds @85/90/95% effort
20 Cal Row
20 KB Swings (24/16kg)*(32/24kg)**
20 Burpees
Rest = 1.5x work

FINISHER:
L-sit or Tuck hold on parallettes x 20 sec. x 3 sets, Rest 60 seconds
Banded hamstring stretch- accumulate 60 seconds/per leg

Board Score: ST(A), COND( Total Time)

BIKES & BELLS:

WARM UP: Lax ball glutes and hamstrings (2-3 mins), Wall quad stretch (60s/leg), 10 glute bridges, 10 leg swings, Agility drills

SKILL:
Single leg bulgarian split squat
6 reps (3 each leg) x 3 (60s rest)
RX: 1/3 of your body weight in your front rack position. For ex: Wylie weighs 190, so I would use a 55 lb dumbell

CONDITIONING:
15 min AMRAP

9 calories/ 15 burpees
6 calories/ 10 burpees
3 calories/ 5 burpees

(go back to round of 9/15)

Each partner has to do each movement before going to the next round

FINISHER:
Accumulate 2 minutes of hollow rock holds

Board score is total rounds + reps (1 cal counts as one rep)

INTRO-TO-OLY:

MOVEMENT PREP: 4 minutes to mobilize
2 rounds of: 5 pause jump squats, 10 banded scap retractions, :20 second handstand hold

STRENGTH:

A. Clean Pull (hold in the shrug, stay flat footed) + Hang Clean x2 – complete 4 sets at 70%, 3 sets at 80%

B. Jerk w/ :03 pause in the dip x 2 – work up to 70-80% 1RM SJ and complete a 5 min EMOM at that load.

C. :30 second tuck sit on paralletes + :30 second superman hold x 3 rounds.

Workout of the Day: Wednesday, 2.10.16.

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WORKOUT OF THE DAY:

MOVEMENT PREP: Lax ball to hips and glutes 3 minutes, Lax ball gastroc/soleus 1 minute per leg + 1 minute ankle dorsiflexion w/KB
2 Rounds: 30ft spiderman + oh reach, 10 scap pull ups, 10 second ring dip support

STRENGTH:
A. EMOM x 6 minutes
Hip Power Clean + Hip Clean – building in weight no higher than 85% of clean max
B. BB Back Rack Lunge x 6 reps (3/leg) x 3 sets, Rest 60 seconds

CONDITIONING:
5 minute amrap @ 80%
5 C2B
35 DU

-Rest 2 minutes-

5 minute amrap @ 80%
5 Ring Dips
35 DU

-Rest 2 minutes-

5 minute amrap @ 80%
10 Front Rack Alt Reverse Lunge (45/20# per hand)
35 DU

Notes
DU scale – 90 singles or 15 attempts
Board Score: ST(A), COND (Rds+reps from each part)

GYMNASTICS:

MOVEMENT PREP: Foam roll t-spine 2 minutes, Banded lat stretch 1 min/side, banded pec stretch 1 min/side
2 Rounds: 5 Inchworm w/ 3 sec hold in extension, Overhead circles x 15/direction, 15 belt tighteners

STRENGTH:

A. 1 HSPU every 10 seconds x 60 seconds without coming down from a HS x 3 rounds, Rest 2 minutes
-perform 1 strict/kipping/box/downward dog hspu every 10 seconds for 1 minute or until failure

B1. Ball Push Ups x 20 reps x 3 sets, Rest 60 seconds

B2. Hanging L-Sit Hold x 10-30 seconds x 3 sets, Rest 60 seconds

B3. Arch Rock x 35 reps x 3 sets, Rest 60 seconds

FINISHER:

Bridge stretch x 10 sec x 5 sets, Rest as needed

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