Workout of the Day: Friday, 5.26.2017.


WORKOUT OF THE DAY:

MOVEMENT PREP:
Wall Quad Stretch- 1min/side
Pigeon Pose- 1min/side
2 rounds:
10 Inchworm
10 Spiderman step + Reach
10 Pause Jump Squat
10 Hollow rock
10 Arch rock

CONDITIONING:
5 rounds for time: (40min cap)
Run 400m
30 Box Jumps (24″”/20″”)
30 Wall Balls (20/14)

OPTIONAL FINISHER:
if you missed a finisher from this week, complete it here.

SQUATTING

MOVEMENT PREP:
Foam Roll/Lax Hammies x 3min
2-3 rounds:
Single Arm KB RDL x 10/side
Banded Good Morning x 20
Jumping Goblet Squat x 10
Cossack Squat x 8/side

STRENGTH:
A1. Banded Back Squat @22X1 x 6 x 5 sets
Use this setup (or a version of it) https://www.youtube.com/watch?v=mpWQPsYNNqE

–Try for challenging band tension with moderate weight, should be fast out of the bottom and more challenging at lockout.
A2. Medball GHD Sit up x 12

B1. Overload unracks x :10 x 3 — load up 105% of your back squat. Stand it up, and take a step out of the rack. Put yourself in a mental place to start squatting it…and re rack the bar. Add 2%-5% and do it again.
B2. Jefferson Curl x 3

C1. OH Plate Reverse Lunge x 5/side x 2-3 sets
C2. Weighted cossack squat x 5/side x 2-3 sets

Workout of the Day: Thursday, 5.25.2017.


WORKOUT OF THE DAY:

MOVEMENT PREP:
Banded Front Rack Stretch x 1min/side
Wrist warm up
2 sets:
10 Spiderman Step + OH Reach
10 Pause Jump Squat
10 Cossack Squat
10 Duck Walk
———–
400m run

STRENGTH:
A. Front Squat – 2 reps @65-75% every minute for 20 minutes.

CONDITIONING:
5 rounds:
2 minute clock:
15 burpees
Max Single unders
Rest 1 minute

Board score: ST(weight used), COND(total singles)

OPTIONAL FINISHER:
3 sets:
20 Hammer Curls
15 Rear Delt Fly
10 Arnold Press
5 Supinated Pull up @11X3

GYMNASTICS

MOVEMENT PREP:
10 Cat/Seal shift
2 sets:
10 Band Pull Aparts
10 Band OH Pulls
10 Band Pass Thru

10 Standing Windmill
10 Pillar-Plank
:20/side Side Plank
10 Crab Extension Raise

STRENGTH:
A1. Shoulder Taps x 5/side
A2. Dip @55X5 x 5
A3. Pull up/FG Pull up x 51X5 x 3
A4. HSPU x 5
A5. Strict T2B x 5

INTRO-TO-OLY

MOVEMENT PREP:
10 Narrow Grip OHS
10 Bulgarian Split Squats
10 Bird Dogs w/:02 hold

STRENGTH:
A. Behind the Neck Split Jerk x 3 reps, 3-5 working sets
B. Hang Clean + Split Jerk (2+2) – 5 sets.
C. 6 min EMOM
ODD: 10 SA DB Push Press/Arm
EVEN: :30 Sorenson Hold

Workout of the Day: Wednesday, 5.24.2017.


WORKOUT OF THE DAY:

MOVEMENT PREP:
Banded Hamstring Stretch x 1min/side
2 sets:
10 KB Goblet Good Morning
10/side SL RDL
10 Goblet Squat
10 Cossack Squat
10 Russian Swings
5 Inchworm

STRENGTH:
A1. RDL x 8 (from just below knee) x 4 sets
–This is going to get pretty grippy, but go as heavy as you can and make it look good.

A2. Shin hops x 5 x 4 sets – if these are easy, try shin hopping to an elevated surface. Scale to rolling back onto toes into squat, or other option determined by coach.

CONDITIONING:
8min AMRAP:
8 Hang Clean + Shoulder to Overhead (95/65)*(135/95)**
8 Box Jump (24″/20″)
16 Ball Slam (20/14)

OPTIONAL FINISHER:
3 sets:
50 Flutter kicks
20 Russian Twists/side
20 V-up
:20 Hollow hold

SQUATTING

MOVEMENT PREP:
Foam Roll/Lax Hammies x 3min
2-3 rounds:
Single Arm KB RDL x 10/side
Banded Good Morning x 20
Jumping Goblet Squat x 10
Cossack Squat x 8/side

STRENGTH:
A1. Banded Back Squat @22X1 x 6 x 5 sets
Use this setup (or a version of it) https://www.youtube.com/watch?v=mpWQPsYNNqE
–Try for challenging band tension with moderate weight, should be fast out of the bottom and more challenging at lockout.
A2. Medball GHD Sit up x 12

B1. Overload unracks x :10 x 3 — load up 105% of your back squat. Stand it up, and take a step out of the rack. Put yourself in a mental place to start squatting it…and re rack the bar. Add 2%-5% and do it again.
B2. Jefferson Curl x 3

C1. OH Plate Reverse Lunge x 5/side x 2-3 sets
C2. Weighted cossack squat x 5/side x 2-3 sets

INTRO-TO-OLY

MOVEMENT PREP:
10 Narrow Grip OHS
10 Bulgarian Split Squats
10 Bird Dogs w/:02 hold

STRENGTH:
A. Behind the Neck Split Jerk x 3 reps, 3-5
working sets
B. Hang Clean + Split Jerk (2+2) – 5 sets.
C. 6 min EMOM
ODD: 10 SA DB Push Press/Arm
EVEN: :30 Sorenson Hold

Workout of the Day: Tuesday, 5.23.2017.


Sore hands? Have you ever ripped during a workout? Check out our new HAND CARE FOR ATHLETES post!

WORKOUT OF THE DAY:

MOVEMENT PREP:
Lying Pec Stretch x 1min/side
Band Pull aparts x 15
Band Pass Thru x 15
Contralateral Inchworm x 5
Bridge/Crab extension hold x :30
Scap Push up x 10
400m run

STRENGTH:
Bench Press @22X1 x 10 x 4 sets
-pause w/bar in contact w/chest
-maintain tension during pause
–This tempo is going to be challenging in different degrees for people. Aim for 65-75% of 1RM, but be sure to move with quality. Some folks will stall at 50%, some might be able to get 77-80%. Be honest with yourself, and push hard.

CONDITIONING:
12min EMOM– 1 minute at each station, x 3 rounds. Rest remainder of minute before moving on.

3/2 Rope Climb
7/4 Ring Dips
12 Push up*/Deficit Push up** (45# plates)
24 Russian KB Swing (24/16kg)

OPTIONAL FINISHER:
3 sets:
DB Lateral Raise x 10
DB Front Raise x 10
DB Shrug x 20

BOARD SCORE: heaviest bench. no conditioning score.

GYMNASTICS:

MOVEMENT PREP:
Wrists
Plank-DDHS press x 10
Wall Angel x 10
Scap Push up x 10
Windmill x 10
Hollow x 20
Arch x 20
Jumping Jack x 50

STRENGTH:
A1. Spotted S2W HS Floaters x :20-:30

A2. Bridge x :10-:20

A3. Banded Tuck Planche/Frog Stand :20

A4. Low L-sit :20/L-sit :20

A5. Maltese Push up/Swiss Ball Push up

INTRO-TO-OLY:

MOVEMENT PREP:
Super Front Rack Stretch- 1min/side Banded Hip Distraction- 1min/side
10 Narrow Grip OHS
10 SL DLs w/PVC pipe
10 Bird Dogs w/:02 hold

STRENGTH:
A. Muscle Snatch- find a tough set of 3 – this
is to grease the groove and feel strong overhead in preparation for
the dynamic snatch.

B. Hang Snatch + Snatch (2+2) x 3-5 working
sets.

SQUATTING

MOVEMENT PREP:
Lax ball hips/glutes 4min
Banded Hamstring stretch x 1min/side
2-3 rounds:
10 Inchworm
Barbell Duck Walk x 10
Barbell Jump Squat x 10
Barbell Good Mornin x 10

STRENGTH:
A. Back squat w/no lockout @21XX x 10 x 5 sets
–aim for 65%+ of 1RM
–stop 1″” short of lockout at the top, pause for 1 second at the bottom
–Rest 2-4 minutes between working sets

B1. Jefferson Curl x 4 x 3 sets
B2. GHD Sit-up x 8 w/3sec pause at parallel
B3. Half Kneeling Straight Arm Banded Rotation x 8/side

Workout of the Day: Monday, 5.22.2017.


This week begins the second wave of this cycle, and we start with a return to volume. Push yourself to move with integrity, and challenge what you think you’re capable of. Your limits will, and should be, tested. Remember to prioritize recovery and nutrition so you can push hard during training.

WORKOUT OF THE DAY:

MOVEMENT PREP:
2 rounds:
10 Banded Good Morning
10 X-Band Walk/direction
10 Air Squat
10 Reverse Lunge to High Step
10 Cossack squat
10 Athletic Burpee

STRENGTH:
A. Back squat w/no lockout @21XX x 10 x 4 sets
–aim for 65%+ of 1RM
–stop 1″ short of lockout at the top, pause for 1 second at the bottom
–Rest 2-4 minutes between working sets

CONDITIONING:
4 rounds for time:
Pull ups x 12
DB Thruster x 9 (45/20)
DB OH Lunge x 3/side

OPTIONAL FINISHER:
3 sets
Handstand Hold x :20
Jefferson Curl x 3
Bridge x :20

SQUATTING

MOVEMENT PREP:
Lax ball hips/glutes 4min
Banded Hamstring stretch x 1min/side
2-3 rounds:
10 Inchworm
Barbell Duck Walk x 10
Barbell Jump Squat x 10
Barbell Good Mornin x 10

STRENGTH:
A. Back squat w/no lockout @21XX x 10 x 5 sets
–aim for 65%+ of 1RM
–stop 1″ short of lockout at the top, pause for 1 second at the bottom
–Rest 2-4 minutes between working sets

B1. Jefferson Curl x 4 x 3 sets
B2. GHD Sit-up x 8 w/3sec pause at parallel
B3. Half Kneeling Straight Arm Banded Rotation x 8/side

INTRO-TO-OLY:

MOVEMENT PREP:
Super Front Rack Stretch- 1min/side Banded Hip Distraction- 1min/side
10 Narrow Grip OHS
10 SL DLs w/PVC pipe
10 Bird Dogs w/:02 hold

STRENGTH:
A. Muscle Snatch- find a tough set of 3 –
this is to grease the groove and feel strong overhead in preparation for
the dynamic snatch.

B. Hang Snatch + Snatch (2+2) x 3-5 working sets.

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