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

Workout of the Day: Friday, 3.24.2017.


WORKOUT OF THE DAY:

MOVEMENT PREP:
Foam Roll Hammies/Lumbar 3 min
Calf stretch x 1min/side
Banded Good Morning x 20
Banded X-Walk x 20/direction
Jump Squat x 20
Duck Walk x 10 Forward/Back
Spiderman Step x 10
Cossack Squat x 10/side
Burpee x 10
Clean/Thruster Barbell Warmup

CONDITIONING:
WORKOUT 17.5
10 rounds for time of:
9 thrusters
35 double-unders
M 95 lb. F 65 lb.
Time cap: 40 minutes

Scaled:
(Ages 16-54)
Men use 65 lb. and perform single-unders
Women use 45 lb. and perform single-unders”

CONDITIONING:
CrossFit Open 17.5

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 1 x 6-8 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.
-start at 70-75% of 1RM and build by feel. Challenge yourself.

B1. Weighted Hip Thrusts x 15 x 3 sets
B2. Weighted Back/Hip Extension on GHD x 15 @21X3 x 3 sets

C1. Barbell Back Rack Reverse Lunge x 10/side x 3 sets
C2. Banded RDL x 12 x 3 sets Use this setup https://www.youtube.com/watch?v=F6xPIZC6lhM
C3. Sorenson Hold x 1:00 x 3 sets

Workout of the Day: Thursday, 3.23.2017.


WORKOUT OF THE DAY:

MOVEMENT PREP:
Gastroc/Soleus stretch- 1min/side
Lying Pec stretch- 1min/side
2 rounds:
30′ Burpee Broad Jump
30′ High Knees
10 Yoga Push up
10 Scap Push up
5 Deck squat (Standing to Backward roll to standing)

STRENGTH:
A1. Forward Roll + Deck squat + Inverted Burpee (Deck squat + HS Kick up) (1+1+1) x 3 x 4 sets
A2. Broad Jump x 3 x 4 sets–Reactive jumps, stay fast and athletic.
A3. Lateral Plyo Skiiers to a bench x 30 seconds AFAP x 4 sets
Rest 1-2min

B1. Hammer Curl x 10 x 3 sets
B2. Seated DB Press x 10 x 3 sets
B3. JM Press x 10 x 3 sets
Rest 2min

CONDITIONING:
:30 on/:30 off x 3 sets

:30 Max Russian KB Swing (24/16kg)
:30 Max Goblet Squat (24/16kg)
:30 Max Burpee
:30 Max Butterfly Sit up

Workout of the Day: Wednesday, 3.22.2017.


WORKOUT OF THE DAY:

MOVEMENT PREP:
Super Front Rack Stretch x 1min/side
Kneeling Banded OH Lunge Stretch x 1min/side
2 rounds:
7 Glute Bridge w/2sec hold
7 Cat-Seal Shifts https://www.youtube.com/watch?v=oIfnEgYt2gk
7 V-up
7/side Lateral Lunge
7/side Jumping Lunge
7 Jumping Squats
7 Burpees

STRENGTH:
12min E2MOM (6 sets)
A. Clean + Jerk + Close-grip OH Squat
(1+1+1)
–start at 70-75% of Jerk 1RM. Build with excellent form.
–not everyone will have the mobility for the close grip OHS. If it is too challenging, consider scaling to a front squat, or possibly performing a bear complex maneuver and adjusting your grip to snatch width for a Snatch-grip push press/push jerk into the OHS. Ask a coach if you’re not sure.

CONDITIONING:
For time: (20min cap)
10 HSPU
20 Box Jumps
30 Push ups
40 Wall Balls (20/14)
30 Push ups
20 Box Jumps
10 HSPU

–Today we’d prefer you scale HSPU to 1 abmat only, HSPU off box, or Downward Dog HSPU. Let’s work on getting more comfortable doing work upside down.

BOARD SCORE:
ST(A, heaviest), COND (time, or rounds and reps if cap is hit)

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 1 x 6-8 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.
-start at 70-75% of 1RM and build by feel. Challenge yourself.

B1. Weighted Hip Thrusts x 15 x 3 sets
B2. Weighted Back/Hip Extension on GHD x 15 @21X3 x 3 sets

C1. Barbell Back Rack Reverse Lunge x 10/side x 3 sets
C2. Banded RDL x 12 x 3 sets Use this setup
C3. Sorenson Hold x 1:00 x 3 sets

durABLE

PREP:
2 Rounds
10 Kick throughs
10 Hollow Rocks
10 Knee drops
10 High Bird Dogs
10 Broad Jumps

WORK:
A1 Sandbag Lunge 10 steps
A2 Seated Straddle Press 10 reps
x 5 sets

15 min AMRAP
20 Overhead Squats 45/35
1 k row

BIKES N BELLS

PREP:
Tissue Work 5 min

STRENGTH:
4 rounds
10 Goblet Squats
8/side SL DL
ME Hollow Hold

CONDITIONING:
20min AD for Cal

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. Every 90 seconds, for 12 minutes (8 sets):
4-Stop Clean Deadlift + Clean (1+2)
–Pause for two seconds at each of the following positions: 2″ off the floor, at the knee, mid-thigh, pos 1 – then stand fully, drop to the floor and complete two squat clean
–Build over the course of 8 sets.

B1. Snatch Grip Lift-Off x 5 reps x 4 sets @ 80% of Best Snatch.
Hold each rep for 3 seconds right belowthe knee. R30.
B2. Single Arm OH Lunge x 30 ft./side x 4 sets, R90.

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