Workout of the Day: Wednesday, 1.18.2017.

wallball
WORKOUT OF THE DAY

MOVEMENT PREP:
Mobility as needed- 4min
Banded lunge stretch- 1min/side
2 rounds:
10 PVC Pass Through
10 PVC Jumping Back Squats
10 PVC Overhead squat
10 PVC Snatch Grip Squat Press
10 PVC Hollow Rocks
10 PVC Arch Rocks

STRENGTH:
A. Heaving Snatch Balance + 2 OHS x 4 sets @ 75% OHS, Rest 1-2min

B. 8min EMOM:
Pause Snatch (Pause at Pos.2) x 2
–start at 60-70% of Snatch 1RM

CONDITIONING:
3 rounds for time: (15min cap)
20 AbMat Butterfly Sit-up
15 Push ups*/Plyo Push ups** (45/25)
10 Hang Power Snatch (95/65)*(135/95)**

NATURAL MOVEMENT:

Primer:
2 rounds of the following:
Hip Opener Sequence
Lying to Stand to Lying in 3 ways (without allowing hands to touch the
floor- use 3 different methods to progress to standing each time)
Bear Crawl transition to Crab Walk- 60 ft pass (prioritize opposite
arm/leg coordination- right arm should be reaching if left leg if
moving up- crab walk should be slow to allow weight to shift from
hand to hand deliberately)

Series A:
Broad Jumps with Silent Landing
Broad Jump to Target with Silent Landing

Single Leg Jumping with :03 Pause in Landing

Forward Roll Practice 30ft.
Bear Crawl transition to Crab Walk
precedes all the following movements:
Vertical Jump

Lateral Accuracy Jumps
Accuracy Jumps + Box Jump
Accuracy Jump + Box Jump + Forward Roll

POWERLIFTING

MOVEMENT PREP:
Lax Ball quads and glutes – 3 min
Wall Quad Stretch – 1min/side
2 Rounds:
Kettlebell Ankle Stretch x8 reps per leg w/3s hold
-Pause Goblet Squat x8 reps w/3s hold
-Half Kneeling Bottoms Up KB Press x 6 reps per side
-Hollow Hold x 10 seconds

STRENGTH:
A) Tempo Back Squat @24X1 x 3 reps x 3 sets @70%

B) Back Squat x3 reps x 3 sets @ 80%

C) Tempo Bench Press @22×1 + Bench Press x (4+4) x 5 sets @ 60-70%

D1) Glute Ham Raise x 8 reps x 4 sets
D2) Seated Arnold Press x 8 reps x 4 sets

Workout of the Day: Tuesday, 1.17.2017.

screen-shot-2017-01-08-at-3-52-40-pm
WORKOUT OF THE DAY:

MOVEMENT PREP:
3 min- Foam Roll/Soft ball lats
Lax ball traps x 15 passes/side
2 rounds:
30′ Bottoms-up SA KB Waiter’s Walk + 5 Bottom-up Strict Press
10 Goblet squat
5 SA KB Swing/arm
5 KB Snatch/side
5 KB Press/side
5 KB Thruster/side

STRENGTH:
A. Push Press + Split Jerk (2+2) x 5 sets
70-85% of Push Press. Go lighter to move better if needed.

B. Thruster x 10 x 3 sets
–start at 60% Push Press, build to heavier than last week, and build with perfect form

CONDITIONING:
10min EMOM:
min 1- Max Unbroken Wall Balls
min 2- 15 Russian KB Swing (32kg/24kg)
–once the ball hits the ground, your set for that minute is over. The ball may only touch the wall when being thrown (no resting ball against the wall)

BOARD SCORE: (Total Wall Balls minus any uncompleted KB Swings)

GYMNASTICS:

MOVEMENT PREP:
4 min mobility- pecs, lats, forearems
Lax ball upper traps x 10/side
2 rounds:
Pike hold :20
Crab hold :20
Lateral squat x 8/side
Partner shoulder stretch 3&4 :30
Wrist warm-up

Partner HS Hold :20 x 2

STRENGTH:
A1. HS Floaters x 7-10 x 3 (scale up to S2W)
A2. Push up @ 23X1 x 5-8 x 3

B1. S2W HSPU w/5-7 sec neg x 2-3 (optional press out) x 3
B2. Hanging L-sit x :30 x 3

C1. Parallette shoot-through x 10
C2. 1-arm HS x :15-:30 x 3(scale S2W, Shoulder touches, shifts, etc.)

D1. Shoulder Stand x 3 x 3
D2. Around the world x 10 x 3
D3. Pike over foam roller x 20 x 3″

INTRO-TO-OLY:

MOVEMENT PREP:
4 minutes to mobilize pecs & traps
2 rounds:
PVC Around the World x 5/side
Snatch Grip RDL x 5
Jumping Air Squats x 5

STRENGTH:
A. Snatch Grip Push Jerk (:02 pause) x 4 reps x 3 sets

B. Snatch Pull (shrug hold for :03) + Snatch (pause for :03 above knee) + Snatch (1+1+1) x 5 sets

C. Three Rounds:
KB Bent Over Row x 8 reps
Banded Pull Downs (Hollow) x 10 reps

Workout of the Day: Monday, 1.16.2017.

shanaohkb
Well done on handling all the volume the past few weeks! This week we start gradually increasing intensity and decreasing volume, as well as the start of POWERLIFTING and NATURAL MOVEMENT classes Monday and Wednesday with Morgan and Zoda! Hone your ability to crawl, jump, hang, leap, bench, squat, and deadlift! A reminder that you only have until 1/19 to sign up for the in-house competition, and the FREE nutrition seminar with Morgan, Tim, and Justin is this Saturday at 12:30! Sign up for both, and we’ll see you there!

WORKOUT OF THE DAY:

MOVEMENT PREP:
Foam Roll/Lax Hips, Hammies- 3min
PVC Front Rack Stretch x 1min/side
PVC Front Rack Elbow touches x 20
2 rounds:
10 Jumping squats
10 Toes elevated squats
10 Heel elevated squats
5/side Spiderman steps
5 Inchworm

STRENGTH:
A1.Front Squat @ 17X1 + 2 No-Tempo x 3 sets, rest 2 min
–65-85% of FS 1RM, build with excellent form

A2. Wide-Grip Pull up @ 21X2 x 6-8 x 3 sets, rest 1-2min

CONDITIONING:
Row 500m, then immediately:
3 rounds for time:
6 C2B or 3/2MUΔ
6 Deadlift (115/75)* (155/105)**
6 Hang Power Clean (115/75)* (155/105)**
6 Front Squat(115/75)* (155/105)**

BOARD SCORE: 500m split, Total time

NATURAL MOVEMENT:

Primer:
2 rounds of the following:
Hip Opener Sequence
Lying to Stand to Lying in 3 ways
Bear Crawl transition to Crab Walk- 60 ft
pass

Series A:
(shoes off) On a 12ft. plank, perform:
Forward Walk
Backwards Walk
Crouched Walk (In the bottom of a squat, walk forward)
Backwards Crouched Walk (In the bottom of a squat, walk backwards)
Forward Lunge Pass
Reverse Lunge Pass
SL DL (alternating legs)
Farmers Carry (16/24kg)
Opposite Arm Farmers Carry
Farmers Carry + Bottoms Up Waiters Walk (waiters KB is athletes choice)
Opposite Farmers Carry + Bottoms Up Waiters Walk
Bear Crawl
Crab Walk

POWERLIFTING

MOVEMENT PREP:
Lax Ball hips and glutes – 3 min
Banded Lat Stretch – 1min/side
2 Rounds:
-Banded X-Walks x 10 per direction
-Single Leg RDL x 8 per side
-Banded Good Morning x 10
-Hollow Hold x 10seconds

STRENGTH:
A) Halting Deficit Deadlift (halt for 3 seconds at foot level) + Deficit Deadlift x(3+3) x6 sets @60-65%

B1) Belt Squat x12 reps x 4 sets
B2) Plank from elbows x30s x 4 sets *add weight if able

C1) Axle Bar Pendlay Row (22×1) x10 reps x4 sets
C2) Axle Bar Front Rack Bulgarian Split Squat x5 reps per leg x 4 sets

Workout of the Day: Sunday, 1.15.2017.

grouprittenhouse-1
WORKOUT OF THE DAY:

MOVEMENT PREP:
Foam Roll/Lax as needed- 4min
Gastroc/Soleus stretch- 1min/side
2 Rounds:
30ft spiderman + OH reach,
30ft bear crawl
30ft burpee broad jump
10 Scap pull up + 20sec active lat hang

STRENGTH:
10 minutes:
Back Rack Primal Complex
(Squat, Lunge R, Lunge L, Step up R, Step up L) x 3/movement
–find a weight you can move with confidence and power.

CONDITIONING:
In teams of up to 6, 1 person starting at each station:
24min AMRAP

1 min: Assault Bike for calories
1 min: DB Push Press (45/20)
1 min: Box Jump (24″/20″)
1 min: Russian KB Swing (24kg/16kg)
1 min: Air Squat
1 min: Rest

BOARD SCORE: Total Reps as a team

Workout of the Day: Saturday, 1.14.2017.

amberguyyoke-1
WORKOUT OF THE DAY:

MOVEMENT PREP:
Lax ball hips/glutes- 3min
SL Glute Bridge x 8/side
2 rounds:
30′ Inchworm
30′ Duckwalk
30′ Lateral Lunge
30′ Broad Jump

CONDITIONING:
Teams of 3, Partners alternating complete rounds:

36min AMRAP
250m Row
10 DB Burpees (45/20)
10 DB Step up (45/20)- 5/leg, 20″

COMPETITOR’S SESSION:

MOVEMENT PREP:
5min mobility as needed
500m Row
Theraband warm up
2 rounds:
PVC Wall facing OHS x 10
PVC Wall facing Snatch-grip Squat press x 10
PVC Back rack duck walk x 10/direction
PVC Back rack Jump squats x 10
PVC Hollow Rock :20
PVC Arch hold :20

STRENGTH:
A. 20 minutes to establish a 20-rep Back Squat

CONDITIONING:
For time:
“Randy”
75 Power Snatch (75/55)

-Rest until the 12 minute mark, then:

21-15-9
Toes-to-Bar
Calories on rower
Front Rack Forward Lunge (95/65)

GYMNASTICS:

MOVEMENT PREP:
Foam Roll Lats/Teres–3min
Wrist warm-up
Theraband warm up
Partner arch stretch x 20s x 2
Partner shoulder stretch 3&4 x :30-:45
Mountain Climbers x 20

STRENGTH:
Level 1:
HS Hold x :30-:45 x 3
5 Pull ups + 5 Dips x 3
Paralette Shoulder Stand x :15 x 4
Kipping Pull ups x 5-8 x 3
Negative HSPU (5-7s) x 3 x 3
Knee Tuck x 15-20 x 3
3 sets:
Weighted Pike Raises x 20
Hollow hold :30
Heel Touch x 20

Level 2:
30′ UB HS Walk x 3
M/U Complex- 3 strict + 3 Kipping + 20s L-sit
Ring Shoulder Stand x :15 x 4
5 Strict C2B + 7 Kipping C2B x 3
Max strict HSPU + 5 Kipping HSPU x 2
12 UB Kipping T2B
Core:
3 sets:
Weighted Pike Raises x 20
Hollow hold :30
Heel Touch x 20

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