Workout of the Day: Thursday, 7.31.14

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WORKOUT OF THE DAY:

MOVEMENT PREP: Foam roll glutes and hamstrings for 3 minutes, 10 cat & camel, 10 birddog, 10 glute bridges w/3 second hold, 30ft inchworm + push up 

STRENGTH:

A1. Deadlift x 6-8 reps x 3 sets, Rest 20 seconds
A2. Unbroken Kettlebell Swings x 20 reps x 3 sets, Rest 3 minutes
*KB Swings can be American or Russian. The goal is the heaviest weight you can swing for 20 unbroken reps

CONDITIONING:

4 Rounds
5 No Push Up Burpee Box Jumps (30/24″)
30 sec row sprint @ max effort
Rest 3 minutes bt. rounds

+

EMOM x 6 minutes
odd = 30 second flutter kicks
even = 30 second plank on elbows

Workout of the Day: Wednesday, 7.30.14

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WORKOUT OF THE DAY:

MOVEMENT PREP: 3 minutes foam roll/lax ball as needed

2 Rounds of: 30ft spiderman lunge, 10 jumping air squats, 60 ft Bottoms up KB Waiters Walk + 5 SA Bottoms Up KB Squat (alternate sides)

STRENGTH:

A. EMOM x 6 minutes Hang Power Clean x 2-3 reps @ 70-75% of 1RM Power Clean *TnG if possible

CONDITIONING:

7 Rounds
7 Hang Power Clean (135/95lb)
7 Back Squat (135/95lb) *scale Heavy Goblet Squat

Rest 3 minutes

800m TT run

*Record score of 7 rounds and 800m TT separately

Workout of the Day: Tuesday, 7.29.14

CFCC Beach Day/Say Goodbye to Danny is happening on Saturday, August 16th! Check out the Facebook Event Page if you want to join us down the shore for a fun day of working out, hanging out, and maybe even some surfing!  10525625_10152550786230762_4970543200934667011_n

WORKOUT OF THE DAY:

MOVEMENT PREP: Foam roll lats, glutes and hamstrings for 3 minutes, 30ft inchworm, 30ft backward crab walk, 30ft single leg DL toe touch, 30ft forward crab walk, 10 cat & camel

STRENGTH:

A. BB or DB Strict Press x 2-3 reps @ 20X1 x 5 sets, Rest 2 minutes
B. Snatch Grip RDL @ 43×2 x 3 reps x 3 sets, Rest 60 seconds

CONDITIONING:

5 Rounds
10 Push Press (115/75) or DB Push Press (45/20) from the floor
30 Double Unders or 20 Lateral BB Hops

Workout of the Day: Monday, 7.28.14

Don’t forget to check out the modified schedule on Mindbody this week. We will not have 8am and 3:30pm classes until 8/6 while most of the full-time coaching staff heads off on summer vacation.

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Sam Dancer’s 655# 1RM DL during the Team Event at the 2014 Reebok CrossFit Games

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Ayo Anise’s 425# 1RM DL during the Team Event at the 2014 Reebok CrossFit Games

WORKOUT OF THE DAY:

MOVEMENT PREP: Foam roll t-spine for 2 minutes then quadruped extension-rotation drill x 8/side x 2 rounds, wall quad stretch or spiderman 1 min/side, 10 wall squats, lying lat stretch 1 min/side, 10 push up w/plus

STRENGTH:

A. Front Squat – 1-2 reps @ 85% x 4 sets, Rest 90 seconds – 2 min
B. Strict Weighted Pull-Up – 1RM in 6 attempts or less
*if you cannot do a weighted pull up you will find a 1RM strict pull up with the least amount of band possible. Rest 2-3 minutes in between attempts once you get around 80% of your potential 1RM. There is no requirement with what grip you use.

CONDITIONING:

7 minute amrap
7 Pull Ups
14 Wall Ball (20/14)

Workout of the Day: Sunday, 7.27.14

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WORKOUT OF THE DAY:

MOVEMENT PREP: 3 minutes lax ball/foam roll as needed. 2 Rounds: 10 wall facing squats, 10 push up plus, 10 alternating spiderman lunge

CONDITIONING:

In teams of 2, move through the following stations
1 minute amrap Wall Ball (20/14)
Rest 1 minute
1 minute amrap Burpees
Rest 1 minute
1 minute amrap Box Jumps (24/20″)
Rest 1 minute
1 minute amrap Push Press (75/53 lbs)
Rest 1 minute
1 minute amrap Sit Ups *partner anchors feet
Rest 1 minute

x 6 rounds (60 minutes)
*One partner works for the entire minute and then rests while their partner works for 1 minute. 

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