Workout of the Day: Sunday, 5.1.16.

Due to the Liberty Barbell Classic all regularly scheduled classes are cancelled. Come watch some awesome weightlifting from 9am – 5pm!

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Rest Day or Aerobic Restoration

25-40 minutes of walking, biking, hiking, yoga, etc. This should feel restorative, not taxing. Preferably performed soon after waking up to create blood flood, flush the muscles, and aid in recovery.

Workout of the Day: Saturday, 4.30.16.

Due to the Liberty Barbell Classic all regularly scheduled classes are cancelled. Come watch some awesome weightlifting from 9am – 6:30pm!

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HOME WORKOUT:

CONDITIONING:
5 minute warm up run
+
1 minute run @ 80-85% effort
-Rest 2 minutes-
x5 rounds
+
5 minute cool down run

Workout of the Day: Friday, 4.29.16.

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WORKOUT OF THE DAY:

MOVEMENT PREP: foam roll lat/teres minor 2-3 minutes, spiderman or wall quad stretch x 1 min/side
2 rounds: 30ft spiderman + oh reach, 30ft backwards crab walk, 30ft over/under the fence, 30ft inchworm + 3 scap push up

STRENGTH:
A1. Front Rack KB Bulgarian Split Squat @30×0 tempo x 6-8 reps/leg x 3 sets, Rest 60 seconds
A2. Max UB Double Unders or 1-2 minutes of practice x 3 sets, Rest 60 seconds

*KB in front rack w/knuckles touching.*

CONDITIONING:
“Jackie”
For time
1k row
50 Thrusters (45/33#)
30 Pull Ups

FINISHER:

3 rounds
10 sec side plank/side
15 sec tuck hold (hanging)
20 arch ups
30 russian twists

Workout of the Day: Thursday, 4.28.16.

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WORKOUT OF THE DAY:

MOVEMENT PREP:  mash glutes/hamstrings 3 minutes, banded pec stretch 1 min/arm,
2 Rounds: 10 banded good mornings, 10 x-band walks/direction, 10 scap push ups

STRENGTH:
A1. Single Leg KB DL @ 33×1 tempo x 5 reps/leg x 3 sets, Rest 30 seconds
A2. Ring support hold x 15-20 seconds x 3, Rest 30 seconds
A3. Trap 3 Raise x 6-8 x 3, Rest 60 seconds

CONDITIONING:
12 minute amrap
2 TGU/arm (45/20#)
12 No Push Up Renegade Row (45/20#)
400m run or 500m Row

BIKES & BELLS:

WARM UP:
Lax ball hips and glutes
Lax ball feet

2 rounds:
Lateral pause squats x10
Sumo squat to stand x10
Single leg ball toss x10

SKILL:
A1.Bulgarian split squats
8 reps/leg x 3 sets

A2. RDL
8 reps/leg x 3 sets

CONDITIONING:
Part A:
8 min AMRAP
10/8 calorie bike/partner holds a plank/hollow hold (alt movements)

2 mins rest

Part B:
200 calories for time (split it up with your partner however you’d like! partner who isn’t biking is just resting)

Workout of the Day: Wednesday, 4.27.16.

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WORKOUT OF THE DAY:

MOVEMENT PREP: Tricep mash on KB handle x 1 min/arm, Quad/adductor mash w/KB x 1 min/leg
In partners alternating movements, 2 rds: serratus wall slide w/foam roller x 6-8, 10 goblet hold lateral squat
1 Rd: 60ft bear crawl

STRENGTH:
A1. Front Squat @ 25×1 tempo; 60-70% x 3 reps x 3 sets, Rest 30 seconds
A2. DB Bent Over Row x 5 reps x3 sets, Rest 30 seconds
A3. Hollow Hold Cluster; 10 sec.10sec.10sec x 3, Rest 10 sec. bt. clusters, Rest 1-2 min bt. sets

CONDITIONING:

3 sets
20 second amrap bear crawl
-Rest 40 seconds bt. sets-
-Rest 2 minutes-
3 sets
20 second calorie row sprint
-Rest 40 seconds bt. sets-
-Rest 2 minutes-
3 sets
20 second max burpees
-Rest 40 seconds bt. sets-

Notes
-Board Score: COND (Total Reps: Lengths + Calories + Burpees)
-1 x 30ft length of the room = BC = 1 rep

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