Workout of the Day: Tuesday, 6.28.16.

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WORKOUT OF THE DAY:

MOVEMENT PREP: Foam roll hamstrings to calves 2 min + t-spine 1 min, quadruped ext rot drill 8/side
2 Rounds: 5 half kneeling bottoms up press/side, 10 SL RDL/side, 30 sec balance on one leg w/eyes closed (each leg)

STRENGTH:
A. High Hang Power Snatch; 5.4.3.2.1., Rest 90 seconds bt. sets adding weight each set
B. Clean RDL to knee @ 23×1 tempo; x 8 reps x 3 sets, Rest 2 minutes
*weight should be on the lighter side in order to maintain tempo through all 8 reps*

CONDITIONING:
2 minute clock
30 second amrap S2O (115/75#) *from the floor*
90 second row for max calories
-Rest 3 minutes-
x 3 rounds @ 80/90/100% effort

Board Score: ST(A – single), COND (Total combined of S2O + cal)

Running:

WARM UP AND DRILLS:

Ankle and calf focus
Half split
Lizard + extended variation

Drilling focus on hip positioning

CONDITIONING:

3x400m (40s rest)
4 min
12x100m (10s rest)
4 min
3x400m (40s rest)

Goal here is to focus on the 12×100 – these can’t be a full sprint, but should still be uncomfortably fast! Try to maintain a fast pace and not slow down.. The 400s are done a moderate pace, but should be consistent between first and last set.

Bikes and Bells:

WARM UP:
Focus on hips and hamstrings, dynamic warm up and drilling

SKILL:
A1.Seated alternating DB arm press
10 x 3 sets (5 on each arm)

A2. Bulgarian split squats @ a challenging weight, can build
10 x 3 (5 each leg)

CONDITIONING:

16 min EOMOM
10s sprint/1:45 recovery

These should be max effort sprints and we’ll do a long warm up beforehand to make sure you’re firing!

FINISHER:
Accumulate 2 mins of a hollow hold and two minutes of an arch hold

Workout of the Day: Monday, 6.27.16.

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WORKOUT OF THE DAY:

MOVEMENT PREP: Foam roll t-spine 2 minutes + quads/adductors 2 minutes
2 Rounds: 3 TGU Sit Ups/arm, 15 sec hollow hold, 15 sec arch hold, 5 goblet hold pause squats, 5 goblet hold lateral lunges

STRENGTH:
A1. Back Squat; 70% x 3 reps x 4 sets *first rep will have a 3 second pause in the bottom. no pause on second and third*
A2. DB Bent Over Row; x 6/side x 4 sets
CONDITIONING:
7 minute amrap
7  R Arm DB/KB OH Lunges (45#/12kg)
7  L Arm DB/KB OH Lunges (45#/12kg)
7 Pull Ups* or C2B**

Board Score: ST(A1), COND(Rds + Reps)

GYMNASTICS:

MOVEMENT PREP: Theraband warm up + 10 slow pvc pass throughs w/2.5# plate

STRENGTH:

A1. Strict HSPU x 3-6 reps x 3 sets, Rest 60 seconds
-scale to downward dog tripod hspu from box or floor

A2. False Grip Ring Pull Up x 10 reps x 3 sets, Rest 60 seconds

B1. HS Hold x 1 minute x 3 sets
-back or stomach facing

B2. Weighted Sorenson Hold x 30-45 seconds x 3 sets

C. L-Sit hold x 3 minutes accumulated
-scale to tuck to keep legs above horizontal. Sets should be challenging

Workout of the Day: Sunday, 6.26.16.

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There will be open gym from 10am-12pm today!

Workout of the Day: Saturday, 6.25.16.

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WORKOUT OF THE DAY:

MOVEMENT PREP: lax ball feet and calves x 4 minutes
1 Round: 200m jog, 30ft inchworm, 30ft bear crawl, 30ft crab walk, 10 sumo squat to stand

CONDITIONING:

In teams of two with one person working at a time,
For time
400m run *partners run together*
20 Alternating DB Power Snatch (45/20#)
30 Goblet Hold Reverse Lunges (45/20#) *30 per person, 60 total split up any way*
40 T2B
30 Goblet Hold Reverse Lunges (45/20#) *30 per person, 60 total split up any way*
20 Alternating DB Power Snatch (45/20#)
400m run *partners run together*

Workout of the Day: Friday, 6.24.16.

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WORKOUT OF THE DAY:

MOVEMENT PREP: Foam roll t-spine and lats 2 minutes, lax ball to pec x 10 passes/arm
2 Rounds: 10 cat & camel, 10 bird dog, 10 rocking ankle mobilizations, 5 pause goblet squats, 5 lateral goblet squats

STRENGTH:
A1. Front Squat @ 31×1 tempo; 70-75% x 3 reps x 3 sets
A2. Supinated Strict Chin Up@ 4121 tempo; x 3 reps x 3 sets

CONDITIONING:

4 Rounds
15 Burpees
25 Wall Ball (20/14#)
35 Double Unders* or 100 Singles

Board Score: ST(A1), COND(Time)

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