Workout of the Day: Thursday, 3.26.15

The Grand Finale

15.5 Pre-Show festivities will begin around 8:45pm with your hosts Coach’s Perrin and Zoda. At 9:15pm the rest of the coaching staff with face off for the final open workout of 2015. DON’T MISS IT!!!!

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WORKOUT OF THE DAY:

MOVEMENT PREP: Lax ball to hips and glutes 3 minutes, Super Front Rack stretch 1 min/side
3 Rounds: 10 goblet squats, 10 SL DL (5/side), 10 scap push up

STRENGTH:

A. Clean + Hang Clean (1+1) @75% x 2 sets, 80% x 1 set, 85% x 1 rep x 2 sets, Rest 90 seconds – 2 min
-athletes can practice rope climbs during rest period

CONDITIONING:

3 Rounds @ 90/95/100% effort
10 Calorie Row
15 KB Swings (24/16kg)
2 Rope Climbs *legless if possible
15 No Push Up Burpee
Rest 3 minutes

Workout of the Day: Wednesday, 3.25.15

Last Week of the Open

Tomorrow night we will be hosting the last Open Announcement party and head to head showdown. Stay tuned for an epic battle announcement between some familiar faces in the gym. The open theme for this Friday will be “CrossFit,” so break out your favorite pair of high socks, Reebok CrossFit gear and Rich Froning headbands!

Next Monday night we will hold a Post Open party at the gym beginning at 8pm after the 15.5 scores are submitted. All members are encouraged to attend as we will be giving away awards and celebrating the close of another open season.

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WORKOUT OF THE DAY:

MOVEMENT PREP: Banded lat stretch 1 min/side, 10 wall facing squats w/3 sec pause in bottom
2 Rounds: 60ft jog, 30ft Prisoner Lunge w/Pec Stretch, 30ft inchworm, 30ft crab walk

STRENGTH:

A. Snatch Grip Push Press + OHS (1+2) x 3 sets, Rest 60 seconds

CONDITIONING:

In teams of 2 alternating complete movements

15 minute amrap
15/10 HR Push Ups
10 Pull ups
35 Double Unders or 100 Singles

FINISHER: Time Permitting or on your own
2 minutes accumulated Weighted Plank on hands x 1 set

 

Workout of the Day: Tuesday, 3.24.15

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Good Luck to Justin M. in the next stage of his journey! You will be sorely missed by the CFCC community.

WORKOUT OF THE DAY:

MOVEMENT PREP: Foam roll t-spine, quads, hamstrings 3 minutes, 10 cat & camel
3 Rounds: 3 TGU Sit Up/arm, 10 Good Morning w/PVC, 3 Kick up to HS w/3 sec hold

STRENGTH:

A. Hang Power Snatch – build to a heavy single in 10 minutes
-Rest 3 Minutes-
B.  5 minute amrap @ 75% of A

CONDITIONING:

For time
1K row
50 Burpees to a 6″ target

Notes
Board Score: ST (snatch/#reps), COND (time)

GYMNASTICS: (Testing Week)

MOVEMENT PREP: Theraband Shoulder Sequence
3 Rounds: 10 pass throughs: 10 around the world, 20 jumping jacks

STRENGTH/SKILL:

TESTING WEEK: 2 Rounds of each exercise, resting as needed

A. Push-Up – max reps in 60 seconds
B. Strict Dips – max reps in 60 seconds
C. Ring Support Hold – max hold
D. Strict Pull-Ups – max reps in 60 seconds
E. Strict HSPU – max reps in 60 seconds
-if you cannot perform this exercise then you will skip it
F. Hollow Rocks – max unbroken
-use best hollow position as your rocking position. If lower back is off ground when doing exercise, bring legs more vertical so lower back is engaged with ground. Arms locked out and shoulder width apart. Legs together and straight
G. Superman Rocks – max unbroken
-As many reps as you can do with a towel in between your feet. When towel comes out, the set is terminated

Workout of the Day: Monday, 3.23.15

Doubles or Nothing [ by Punk Rope]

CFCC is hosting a double unders/jump rope clinic with Punk Rope on Saturday, April 11th! Details below. Sign up here! 

INCLUDES

– Custom-sized Punk Rope Jump Rope
– Custom-sized Punk Rope Wrist Trainer
– 44-page Rope Jumping for Fitness PDF Manual
– Videotape Analysis Using Coach’s Eye

YOU’LL LEARN…
– Punk Rope’s patented method to dominating doubles
– How to select and size the best rope for you
– How to solve common rope jumping challenges
– How to improve your mechanics and timing
– How to jump more consistently and efficiently
– How to jump with less effort and impact

WHERE/WHEN
CFCC – Sat, April 11 | 2pm-4:30pm

SIGN UP HERE

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WORKOUT OF THE DAY:

MOVEMENT PREP: Foam Roll or Mash Quads/Adductors 4 minutes, Wall Quad/Spiderman 1 min/side
2 Rounds w/mini band below knee : 60ft lateral walk, 10 glute bridges, 10 goblet squats

STRENGTH:

A1. Front Squat – build to a heavy single in 15-20 minutes
Suggested Loading
*Set 1 – 3 reps @ 55%
*Set 2 -2 reps @ 65%
*Set 3 -2 reps @ 70%
*Set 4 -1 rep @ 80%
*Set 5 -1 rep @ 90%
*Set 6 -Heavy single

A2. DB Bent Over Row x 8 reps/side x 3 sets
-in-between sets of front squats complete 3 sets of DB Bent Over Row

CONDITIONING:

12 Minute Clock – Every 3  minutes complete the following

9 Thrusters (95/65#)
6 Box Jump Up and Over (24/20″)
6 Thrusters  (95/65#)
3 Burpee Over the BB

Notes
Board Score: ST (FS), COND (Slowest Split out of 4 sets)

Workout of the Day: Sunday, 3.22.15

Congratulations to Coach Tim and Lindsay on their beautiful wedding yesterday!

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WORKOUT OF THE DAY:

MOVEMENT PREP: Lax ball calves and shoulders for 4 min, banded hamstring stretch 1 min/side
30ft high knees, 30ft butt kicks, 30ft spiderman + OH reach, 30ft inchworm, 30ft broad jump

STRENGTH/SKILL:

EMOM x 6 Minutes
Minute 1 – Pistols or Variation x 4x/leg alternating
Minute 2- Double Under Practice x 30 seconds

CONDITIONING:

In teams of 2, alternating complete tasks,

15 Minute amrap
3 Strict Ring Dips
6 Deadlifts (225/155#)
250m Row

Notes
Board Score: COND (Total Rounds + Reps)

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