Workout of the Day: Friday, 7.28.2017.


WORKOUT OF THE DAY:

MOVEMENT PREP:
Banded Super Front Rack Stretch x 1min/side
2 rounds:
10 Jump Squats
10 Duck Walk
10 Cossack Squats
10 Jumping Lunge
10 Athletic Burpee
5 Inchworm
30 Mountain Climbers

STRENGTH:
4 sets:
A1. Handstand Walk x Max
A2. Shin Hop + Box Jump (1+1) x 3
A3. Single Leg Box Jump x 3/side

CONDITIONING:
“The Bear”
5 Rounds For Load (30min cap)
Complete 7 Unbroken Sets of this Complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

-Complete all 5 movements for 1 repetition of the complex.
-Complete the 7 reps of the complex unbroken (without letting go of the bar or resting it on the ground) = 1 round.
-Complete 5 unbroken rounds, increasing the weight and resting as needed between each round.
-Score is max weight used for your 5th unbroken round.

Workout of the Day: Thursday, 7.27.2017.

WORKOUT OF THE DAY:

MOVEMENT PREP:

Banded Lat Stretch – 1min/side

2 sets:
10 PVC Pass-Thru
10 PVC Snatch Balance
10 PVC Wall-facing OHS
30′ Spidey Step
30′ High Knee Lunge + Twist
30′ Lateral Lunge
30′ Crab Walk
STRENGTH:

A. Snatch x 3 x 5 sets
-rest 1-2 min between sets

B. Snatch Deadlift x 5 x 5 sets
-rest 1-2 min between sets

CONDITIONING:

12 min AMRAP:
Max unbroken HSPU
60 Double-unders

Workout of the Day: Wednesday, 7.26.2017.


WORKOUT OF THE DAY:

MOVEMENT PREP:
Spiderman Step Hold- 1min/side

3 rounds:
20 Russian KB Swing
10/side SLDL
20 Goblet Squat
10/side Plank KB Pull-through

STRENGTH:
12min to practice at least 2 of the following:

C2B Pull-up
HSPU
Freestanding Handstand
Strict T2B
Double-unders

CONDITIONING:
4 rounds:
Row 500m time trial
Rest 3 minutes

–This is a test. Set rower to 500m distance, then set a PR on the 1st 500. Try again on the next 500. It’s expected there will be some fall off, possibly significant, but go 100% on all 4 efforts. Dig deep. If possible, have someone yelling at you the whole time. It helps.

Note: for larger classes, partners will swap rowing efforts, keeping as close as possible to a 3 minute rest.

Compare to 4/4/2017

Workout of the Day: Tuesday, 7.25.2017.


WORKOUT OF THE DAY:

MOVEMENT PREP:
Banded Front Rack Stretch x 1min/side

2 rounds:
5 Inchworm
10 Burpee Broad Jumps
3 Wall Walks
10 Spiderman Steps
5/side Cossack Squat

STRENGTH:
A. 12min E2MOM (6 sets)
-Hang Clean + Jerk (2+2)
-start at 55-60% 1RM

B. Starr Shrug
3 sets x 15
–Rest 2 min
–Go heavy, big pulls.

CONDITIONING:
4 rounds:
8 V-up
40 Single Unders

–at 6:00

3 rounds:
8/5 Push up
3 Wall Walk

–at 10:00

7min AMRAP:
6 T2B
6 Box Jump (24″/20″)

Workout of the Day: Monday, 7.24.2017.


WORKOUT OF THE DAY:

MOVEMENT PREP:
Lax ball lats/Teres major – 3 min

2 rounds:
30′ Crab Walk
30′ Bear Crawl
30′ Crouching Tiger
30′ Mobility Frog
30′ Elephant Walk
30′ Inchworm

STRENGTH:
A1. Front Squat @ 15X1 x 3 x 4 sets
-60-70% of 1RM
-prioritize tempo and form over weight

A2. Strict Muscle-up x 2-4 x 4 sets

Scales include:
-feet on ground muscle up
-feet on box m/u
-Ring Thing m/u
-jumping m/u
-spotted m/u
-and many others!

CONDITIONING:
5 rounds:
90 seconds on, 90 seconds rest:
8 OH Plate Lunge (45/35)
Max Unbroken Wall Ball (20/14#)

-each round starts with 8 Lunges
-must remain standing holding ball to count as unbroken (no squatting, lying, no wall assistance. Don’t be a turkey.)
-Score is total wall balls over 5 rounds

Crossfit Journal Logo   OPEX On Journey CrossFit Kids FMS Certified

© 2017 Crossfit Center City | 1229 Chestnut Street, Basement, Philadelphia PA 19107 | 267.909.8210 | info@crossfitcc.com
Website Design by Sayra Lopez