Workout of the Day: Saturday, 2.25.2017.


WORKOUT OF THE DAY:

MOVEMENT PREP:
Lax Ball/Foam Roll Hips, Glutes.
Partner Banded Wall Quad Stretch- 1min/side
2 rounds:
10 Spiderman Step plus Rotational Reach
10 High Knee Lunge + Twist
10 Duck Walk (5 Forward/5 Back)
10 Scap Push Up
10 Yoga Push Up

STRENGTH:
A1. Ring Dips @33X1 x 4-6 x 3
A2. Strict T2B x 6-8 x 3

–for strict t2B, try scaling to straight leg raises as high as possilble. If you can’t get around 90 degrees or better, scale to slow high knee tucks

CONDITIONING:
Teams of 3-4, only 1 person working:
For time (20min cap):
100 Push ups
150 Pull ups
200 Air Squats
250 AbMat Situps

COMPETITOR’S SESSION:

MOVEMENT PREP:
Run 400m
Partner Banded Wall Quad Stretch
Danny’s Glute Warm-up
2 rounds x 10:
PVC Pass-through
PVC Around the world
PVC Jump Squat
PVC Squat Press
PVC Duck Walk

STRENGTH:
A. 15min Muscle-up Practice or (4 kipping + 4 dips)
B. 3 rounds:
(Max-2) Kipping HSPU
Hanging L-raise x 10
Swiss Ball Push up x 15

CONDITIONING:
20min AMRAP:
20 Pull ups
20 HSPU
40 Push ups
40 T2B
60 Air Squats
60 Sit ups

GYMNASTICS:

MOVEMENT PREP:
Theraband Warm up
Wrist Warm Up
Jumping Jacks x 50
Arch-Hollow Floor Transitions x 10
Pike ups x 10
Side Plank :15/side
Back Roll to Jump x 8
Cossack Squat x 8/side
Pancake x :45

STRENGTH:
Level 1
– 3 rounds. Minimal rest (30 sec) between exercises.
Ring Pull ups x 8
:45 Plank on hands
3 Kips Swings + 4 Kipping Pull ups
Pillar to Plank x 15
Single Bar Dip x 5
7/side Shoulder Touches
Dip Negatives @66XX x 4
:20 Frog Stand

Level 2
– 3 rounds. Minimal rest (30 sec) between exercises.
2 Strict + 5 Kipping Muscle-ups
:30 FLR on Rings
2 Strict + 8 Kipping C2B
6 Russian Dips
4 Bar Muscle Up Tempo Descent – Use False Grip x 5-10 sec
Max Handstand Walk
4 Strict + 4 kipping Dips
:20 Parelette Shoulder Stand

Core:
2 sets:
V-up x 10
Russian Twist x 20
Heel Touch x 30
Butterfly Sit up x 40

Workout of the Day: Friday, 2.24.2017.


WORKOUT OF THE DAY:

MOVEMENT PREP:
4min mobility as needed
Banded upright Lunge x 1min
2 rounds:
10 PVC Around the World
10 OHS
10 Jumping Back Squat
10 Hollow Rock
10 Arch Rock
10 Scap Push ups

CONDITIONING:
CrossFit Open 17.1
For time:
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs

M 50-lb. dumbbell / 24-in. box
F 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes

or

Option 2
For calories:
Row 1K
Rest 4min
Row 500
Rest 2min
Row 250
Rest 1min
Row 250
Rest 1min
Row 500
Rest 2min
Row 1K

SQUATTING

MOVEMENT PREP:
Foam Roll Quads/Hammies- 3min
2 rounds:
Spiderman step x 10
Cossack squat x 6/side
Barbell Good Morning x 10
Barbell Back Rack Duck Walk x 6 steps forward/backward
Barbell Back Rack Jumping Squat x 10
Barbell Back Rack Reverse Lunge x 6/side

STRENGTH:
Back Squat:
6 sets:
Box Squat @15X1 x 5
-Pick a weight you can move with speed and authority, around 70-80% for most people.
-Deload onto box, pause for 5 seconds, and explode up.
-MINIMAL rest between sets, not more than 90 seconds, closer to 45-60 would be more optimal. If someone is around your weight, share a box and keep each other moving.

Front Squat:
3 sets of 10 @ 55-70%.
-Emphasize posture and speed here.

Accessory work:
3 sets (time permitting):
C1. Barbell Dynamic Step-Up x 7/side
C2. Banded Hip Thrust x 25
C3. KB Goblet Squat hold :30-:45

Workout of the Day: Thursday, 2.23.2017.


The first workout of the 2017 CrossFit Open gets announced tonight at 8pm! Come to CFCC to watch the announcement (7:30 classes are cancelled) and then watch our 17.1 face-off go down immediately following the announcement. This week it’s “Sibling Rivalry” featuring – Jonathan Vicari vs Nick Vicari and Evan Young vs Geoff Young! Commentary from Morgan Vozobule and Tim Heckman! If you can’t make it to the gym, watch it here starting around 8pm!

WORKOUT OF THE DAY:

MOVEMENT PREP:
3min mobility as needed
Banded Upright Squat x 1min
30′ Bear Crawl
30′ Crab Walk
30′ Spiderman step + OH Reach
30′ Broad Jump
30′ Lateral Squat

STRENGTH:
A1. DB Front Rack Primal Complex (3+3+3+3+3) x 3 sets
–Step up to 20″ Box. scale height as needed- thigh should be parallel to the ground when stepping up (use pads, mats, stacks of plates, etc.)
–DBs in Front Rack for entire complex
–Moving well and with authority beats more weight here. Tall chest, powerful steps, eyes forward.
A2. AbWheel Rollouts x 8 x 3 sets

Pick one set of dumbbells and move through the following complex with no rest.
B1. Hammer Curls x 12 x 4
B2. DB L-Seated Press x 8 x 4
B3. DB Floor JM Press x 8 x 4
Rest 2 min

CONDITIONING:
12min EMOM
min 1- 4 Deck Squat (Back Roll) to Box Jump (24″/20″)
min 2- Max TGU Sit up (24kg/16kg)
min 3- :30 HS Hold

–TGU must be done in sets of 3/arm, alternating every 3

GYMNASTICS

MOVEMENT PREP:
Lax ball forearms, triceps, pecs- 4min
Pigeon pose :45/side
2 rounds:
Belt tightener x 10
Band pull-apart x 10
T-band Pull overs x 10
Cossack squat x 6/side
Cat-seal shifts x 10
Seated Pike up hold :20

STRENGTH:
A1. Supinated Pull-up @ 21X9 x 2-3 x 3
A2. Middle Split Work :45 x 3

B1. Ring Dip @55X1 x 3 x 3
B2. V-Ups x 20 x 3

C1. Single-arm hang x :10/arm x 3
C2. Depth Push-ups w/explosive rebound x 6 x 3

D1. Tuck up x 10 x 3
D2. Russian Twist x 15 x 3
D3. Bicycle x 20 x 3
D4. Hollow Rock x 25 x 3

Workout of the Day: Wednesday, 2.22.2017.


WORKOUT OF THE DAY:

MOVEMENT PREP:
Super Front Rack Stretch x 1min/side
Banded Lat Stretch x 1min/side
Pigeon Pose x 1min/side
2 rounds:
30′ High Knee Lunge + Twist
30′ Broad Jump
30′ Inchworm
30′ High Knees

STRENGTH:
A. Hang Power Clean + Front Squat + Jerk (3+ 2 + 1) x 7 sets– start at 60% of Jerk and build, Rest 1-2min

CONDITIONING:
9min AMRAP:

9 Deadlift (115/85)
6 Power Snatch (115/85)
3 OHS (115/85)

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 x6 reps per side
-Hollow Hold x 10 seconds

STRENGTH:
A) Back Squat – 5 sets of 2 reps at 80-90%

B) Bench Press – 5 sets of 3 reps at 80-90%

C1) Seated Arnold Press x6 reps x4 sets
C2) Glute Ham Raise x8 reps x 4 sets

Workout of the Day: Tuesday, 2.21.2017.


WORKOUT OF THE DAY:

MOVEMENT PREP:
Banded Pull Through x 20
Banded Good Morning x 20
PVC Pass Through x 10
PVC Around the world x 5/direction
PVC Jump Squat x 10
PVC Forward Lunge x 5/leg
PVC Lateral Lunge x 5/leg
PVC Muscle Snatch x 10
PVC OHS x 10
PVC Snatch grip squat press x 10

STRENGTH:
A. “Klokov” Complex x 5 sets. Rest 2min. Build on last week. Catch all snatches in full squat.
–3 Hang Snatch High Pulls + Hang Snatch

CONDITIONING:
Row/Assault Bike for cals

90 seconds on/90 seconds off x 6 @ 90%RPE (16:30 total)

-If multiple heats are needed, switch as efficiently as possible and keep as close to 90sec rest as possible.

GYMNASTICS:

MOVEMENT PREP:
Lax ball triceps, lats, pecs- 4min,
Wrist warm up
Partner Shoulder Stretch 3+4 :30
Body tighteners :10/:10 x 3
Standing Windmill x 10
SL Glute Bridge x 10
Pike-up x 10
Wall Walk x 3

STRENGTH:
A1. Partner HS Hold x :25 x 3
A2. Swiss Ball Push-ups x 15 x 3

B1. Kip to Wall x 3-5 x 3
B2. Frog Stand/Crane/Bent arm planche – collect :45 x 3

C1. Paralette– Pick a complex/combo: either tuck to back roll, Shoot to L-sit, L-sit to shoulder stand, or Tuck/L-sit to straddle hold– :20-:30 or 4-6 reps
C3. Headstand Pike x 10 x 3

D. Plank to Ball Pops — 1 min on, 1 min off x 3

INTRO-TO-OLY

MOVEMENT PREP:
3 minutes of mobility

2 rounds:
10 shoulder touches
10 serratus punches
10 hollow rocks

STRENGTH:
A. 3 position snatch: High hang, Hang, Floor (1+1+1)
– 6 working sets, starting at 60% of 1RM Snatch. Build in load based on proficiency.

B. Clean + Jerk w/5 sec. pause in recovery (2+1)
– the recovery period will seem long, its supposed to! Use this time to make minor adjustments. 6-8 working sets, building.

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