Workout of the Day: Thursday, 3.23.2017.


WORKOUT OF THE DAY:

MOVEMENT PREP:
Gastroc/Soleus stretch- 1min/side
Lying Pec stretch- 1min/side
2 rounds:
30′ Burpee Broad Jump
30′ High Knees
10 Yoga Push up
10 Scap Push up
5 Deck squat (Standing to Backward roll to standing)

STRENGTH:
A1. Forward Roll + Deck squat + Inverted Burpee (Deck squat + HS Kick up) (1+1+1) x 3 x 4 sets
A2. Broad Jump x 3 x 4 sets–Reactive jumps, stay fast and athletic.
A3. Lateral Plyo Skiiers to a bench x 30 seconds AFAP x 4 sets
Rest 1-2min

B1. Hammer Curl x 10 x 3 sets
B2. Seated DB Press x 10 x 3 sets
B3. JM Press x 10 x 3 sets
Rest 2min

CONDITIONING:
:30 on/:30 off x 3 sets

:30 Max Russian KB Swing (24/16kg)
:30 Max Goblet Squat (24/16kg)
:30 Max Burpee
:30 Max Butterfly Sit up

Workout of the Day: Wednesday, 3.22.2017.


WORKOUT OF THE DAY:

MOVEMENT PREP:
Super Front Rack Stretch x 1min/side
Kneeling Banded OH Lunge Stretch x 1min/side
2 rounds:
7 Glute Bridge w/2sec hold
7 Cat-Seal Shifts https://www.youtube.com/watch?v=oIfnEgYt2gk
7 V-up
7/side Lateral Lunge
7/side Jumping Lunge
7 Jumping Squats
7 Burpees

STRENGTH:
12min E2MOM (6 sets)
A. Clean + Jerk + Close-grip OH Squat
(1+1+1)
–start at 70-75% of Jerk 1RM. Build with excellent form.
–not everyone will have the mobility for the close grip OHS. If it is too challenging, consider scaling to a front squat, or possibly performing a bear complex maneuver and adjusting your grip to snatch width for a Snatch-grip push press/push jerk into the OHS. Ask a coach if you’re not sure.

CONDITIONING:
For time: (20min cap)
10 HSPU
20 Box Jumps
30 Push ups
40 Wall Balls (20/14)
30 Push ups
20 Box Jumps
10 HSPU

–Today we’d prefer you scale HSPU to 1 abmat only, HSPU off box, or Downward Dog HSPU. Let’s work on getting more comfortable doing work upside down.

BOARD SCORE:
ST(A, heaviest), COND (time, or rounds and reps if cap is hit)

SQUATTING:

MOVEMENT PREP:
Foam Roll T-Spine, Quads- 4min
Pigeon Pose x 1min/side

2 rounds:
w/PVC in back rack:
10 Pause Jump Squats
10 Duck Walks
10 Jump Squats
10 Forward Lunge

STRENGTH:
A. Box Front Squats x 1 x 6-8 sets– squat to a box that puts you at or just below parallel.
-deload onto box and EXPLODE up. Maximum speed, squeeze glutes at the top.
-start at 70-75% of 1RM and build by feel. Challenge yourself.

B1. Weighted Hip Thrusts x 15 x 3 sets
B2. Weighted Back/Hip Extension on GHD x 15 @21X3 x 3 sets

C1. Barbell Back Rack Reverse Lunge x 10/side x 3 sets
C2. Banded RDL x 12 x 3 sets Use this setup
C3. Sorenson Hold x 1:00 x 3 sets

durABLE

PREP:
2 Rounds
10 Kick throughs
10 Hollow Rocks
10 Knee drops
10 High Bird Dogs
10 Broad Jumps

WORK:
A1 Sandbag Lunge 10 steps
A2 Seated Straddle Press 10 reps
x 5 sets

15 min AMRAP
20 Overhead Squats 45/35
1 k row

BIKES N BELLS

PREP:
Tissue Work 5 min

STRENGTH:
4 rounds
10 Goblet Squats
8/side SL DL
ME Hollow Hold

CONDITIONING:
20min AD for Cal

INTRO-TO-OLY

MOVEMENT PREP:
Bent Sit to Narrow Squat- 10 reps
Kneeling Bottoms Up KB Press- 5 reps/side
Standing W’s- 10 reps

STRENGTH:
A. Every 90 seconds, for 12 minutes (8 sets):
4-Stop Clean Deadlift + Clean (1+2)
–Pause for two seconds at each of the following positions: 2″ off the floor, at the knee, mid-thigh, pos 1 – then stand fully, drop to the floor and complete two squat clean
–Build over the course of 8 sets.

B1. Snatch Grip Lift-Off x 5 reps x 4 sets @ 80% of Best Snatch.
Hold each rep for 3 seconds right belowthe knee. R30.
B2. Single Arm OH Lunge x 30 ft./side x 4 sets, R90.

Workout of the Day: Tuesday, 3.21.2017.


WORKOUT OF THE DAY:

MOVEMENT PREP:
Banded Pull Through x 20
Banded Good Morning x 10
Banded X-Walk x 10
PVC Pass through x 10
PVC Around the World x 10
PVC OHS x 10
PVC Snatch grip Squat Press x 10
PVC Back Rack Duck Walk x 10
PVC Shoulder-width Hollow Rocks x 20
PVC Arch Rocks x 20

STRENGTH:
A. Snatch– 4 sets x 3 @65-80%, must catch in bottom of squat.

B. Sumo Deadlift @21X1 x 7 x 3-4 sets
–must control eccentric (no dropping from top)
–Bar must pause on ground.

CONDITIONING:
Row for cals 1 min
Rest 1 min
Double-Unders 1 min
Rest 1 min
Row for cals 1 min
Rest 1 min
Double-Unders 1 min
Rest 1 min
Row for cals 1 min
Rest 1 min
Double-Unders 1 min

-If multiple heats are needed, half the class will start on double-unders

BOARD SCORE:
ST (A), COND (total cals + total D/U)

GYMNASTICS:

MOVEMENT PREP:
Wrist warm up
Shoulder Stretch 3 & 4
Wall V Stretch x :30
Pigeon x :30
Inchworm x 5
Pike up x 10
Straddle up x 10
Captain Morgan x 6/side
Wall Walk x 3 w/5sec pause

STRENGTH:
A1. 3-person HS PVC Drill x :30-:45 hold
A2. Ring Push up x 5-7 @51X1
A3. Parallette Frog Stand/Crane x :30

B1. Kipping HSPU (no contact with wall) x 5 x 3
B2. Paralette — Shoot Through x 4, Tuck Sit to Tuck Up x 4, Tuck Sit to Straddle x 4

C. Plank to Ball Pops — :30 on, :30 x 6

SQUATTING:

MOVEMENT PREP:
2 rounds:
Slow Contralateral Deadbug x 10
Inchworm x 5
Duckwalk x 10
High Knee Lunge + Twist x 10
Cossack squat x 10
Glute Bridge x 10

STRENGTH:
A1. Back Squat @ 17X1 x 2 x 6-8 sets
–First set is at 65% of 1RM.
–Maintain tension at bottom of squat, and explode up. –Continue building as long as you can move fast and with purpose.

A2. Shin Hops x 5 x 7 sets
–Scale these up to jumping to a raised target if you’re able (45# plate, for example)
–Rest 2-4min between sets.

B. Barbell Good Morning @25X1 x 6 x 3 sets

C1. Supine Bridge on GHD x :45 x 3, Rest 1 min
C2. Bent Over Barbell Row x 10 x 3 sets
C3. Glute Ham Raise w/slow negative x 5-7, Rest 1 min

INTRO-TO-OLY:

MOVEMENT PREP:
Banded hip distraction- 1min/side
Lying Lat stretch – 1min/side
2 Rounds:
10 close grip OHS w/PVC
10 steps of duck walk w/pvc overhead
10 steps of backwards duck walk w/pvc overhead

STRENGTH:
A. Snatch w/ Pause Below the Knee (:03) + Snatch w/Pause Above the Knee (:03) (1+1)
– complete 6 working sets, building in load as form allows.

B. BTN PP + BTN Jerk (1+2)
– 6 working sets of the complex, working up to 85% of 1RM SJ

Workout of the Day: Monday, 3.20.2017.


WORKOUT OF THE DAY:

MOVEMENT PREP:
2 rounds:
30′ Lateral Lunge
30′ Spiderman step + OH Lunge
30′ Broad Jump
30′ High Knees
10 Scap Pull up
:20 Handstand Hold
:20 Hollow Hold
:20 Arch Hold

STRENGTH:
A1. Back Squat @17X1 x 2
–75%+, No Rest x 5 sets
A2. Depth Jumps to Box x 3 x 5 sets
–Start on top of 20″ box, step off and react as fast as possible, jumping up to a 2nd box. Scale height as necessary for safety and ability.
A3. HSPU w/ ME negative x 2-3 x 5 sets – As Slow As Possible, optional press out, optional deficit
A4. Pull up w/ME negative x 3-5 x 5 sets. Optional pull up– if you can do a slow negative but no pull up, lose the band and jump up/step up to bar. Band scaling still appropriate to accomplish chin over bar hold.

CONDITIONING:
-12min Cap
9-6-3
Thrusters (135/95)
Weighted Pull ups (45/20)

-Pull ups may be weighted using belts w/plates or KBs, or by holding DBs between your knees, ankles, or feet.
-This is intended to be heavy and challenging. Scale to a weight that you may not be able to do for 9 unbroken, but you can definitely get 3-5 in a row. For pull-ups, adjust so that you can get 3-5 unbroken, but not necessarily 9.

SQUATTING

MOVEMENT PREP:
2 rounds:
Slow Contralateral Deadbug
Inchworm x 5
Duckwalk x 10
High Knee Lunge + Twist x 10
Cossack squat x 10
Glute Bridge x 10

STRENGTH:
A1. Back Squat @ 17X1 x 2 x 6-8 sets
–First set is at 65% of 1RM.
–Maintain tension at bottom of squat, and explode up. –Continue building as long as you can move fast and with purpose.

A2. Shin Hops x 5 x 7 sets
–Scale these up to jumping to a raised target if you’re able (45# plate, for example)
–Rest 2-4min between sets.

B. Barbell Good Morning @25X1 x 6 x 3 sets

C1. Supine Bridge on GHD x :45 x 3, Rest 1 min
C2. Bent Over Barbell Row x 10 x 3 sets
C3. Glute Ham Raise w/slow negative x 5-7, Rest 1 min

BIKES N BELLS

PREP:
2 rounds
10 Glute Bridges
:20 Hollow Hold
5 SLOW air squats

STRENGTH:
15 min AMRAP
20 Db Front Rack Squats
10/side SA Ring Row
30 Plank Shoulder Taps

CONDITIONING:
8 rounds AD
:15 On
:45 Off

FINISHER:
3 min Breathing

durABLE

PREP:
Bear Crawl 2 min
Goblet Squat hold 3 min
2 rounds
10 Dynamic Hang and Pull
10 Spiderman w/ Twist
10 Plank Reaches

WORK:
Stone Work –
Walking 120ft 5 sets

12 min EMOM :
30 – :45 Bar hang
1 min KB Farmers Walk :
30 – :45 KB Front Rack Hold
5 Stand to Sit

INTRO-TO-OLY:

MOVEMENT PREP:
Banded hip distraction- 1min/side
Lying Lat stretch – 1min/side
2 Rounds:
10 close grip OHS w/PVC
10 steps of duck walk w/pvc overhead
10 steps of backwards duck walk w/pvc overhead

STRENGTH:
A. Snatch w/ Pause Below the Knee (:03) + Snatch w/Pause Above the Knee (:03) (1+1)
-complete 6 working sets, building in load as form allows.

B. BTN PP + BTN Jerk (1+2)
– 6 working sets of the complex, working up to 85% of 1RM SJ

Workout of the Day: Sunday, 3.19.2017.


WORKOUT OF THE DAY:

MOVEMENT PREP:
Banded Lat Stretch x 1min/side
Super Front Rack Stretch x 1min/side
2 rounds:
30′ High Knees
60′ Carioca
30′ Broad Jump
30′ Bear Crawl
30′ Inchworm
20 sec Hollow Hold
20 sec Arch Hold

STRENGTH:
A. DB Hammer Curl + Push Press + Thruster (8+6+4)
x 4 sets

B. 10 min Handstand Walk practice
–scale to partner spotted HS Walks, Shoulder touches against a wall, shoulder touches off a box, or talk to a coach for other options.”

CONDITIONING:
9min AMRAP:
6 Clean (95/65)
6 Thruster (95/65)
6 Burpee Over The Bar

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