Workout of the Day: Saturday, 8.20.16.

 

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GYMNASTICS:

MOVEMENT PREP: 5 minutes of lax ball to pecs, triceps, calves and hips
1 Round: 30ft bear crawl, 30ft crab walk, 15 belt tighteners, 10 scap pull ups, 10 scap push ups, 10 hollow rocks, 10 arch rocks partner arch stretch x 20 sec/person x 1

STRENGTH:
A. Dead hang to inverted w/ slow lower x 3-5 x3 sets, Rest 60 seconds
B. Kipping MU practice/Kipping Ring Dip/Kipping PU practice; 10 minutes of work
C. Negative HSPU x 3-7 eccentric + press out (optional based on ability) x EMOM x 6 minutes
D. HS Walking x 30ft x3 sets, Rest as needed

WORKOUT OF THE DAY:

MOVEMENT PREP: Mobility as needed 5 min, wall quad or spiderman 1 min/side
1 round: 60ft jog, 30ft high knees, 30ft butt kicks, 30ft lateral lunge, 30ft burpee broad jump

CONDITIONING:
In teams of two with athletes alternating full rounds,
10 Rounds (5/person)
15 KB Swings (24/16kg)
15 Burpees

-Rest 5 minutes-

In teams of four,
2400m run for time
*each partner runs 600m*

Workout of the Day: Friday, 8.19.16.

Tomorrow (Saturday) CFCC will be sending three teams of six to compete in the CrossFit Generation Affiliate Summer Slam. If you’re interested in heading out to the suburbs to cheer on Team CFCC 1, 2, and 3 check out the event page here

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WORKOUT OF THE DAY:

MOVEMENT PREP: Spiderman or wall quad stretch x 1 min/side, banded lat stretch 1 min/side
2 Rds: 10 bird dog, 10 SL alternating glute bridges, 5 circular scap pull ups/direction, 5 kip swings, 5 pause air squats,

STRENGTH:
A. Clean; 50%x2, 60%x2, 70%x2, then 80-85% of last week’s tough single x 2 reps x 4 sets

CONDITIONING:
For time
50 Sit Ups
40 Pull ups* or C2B**
30 HR Push Ups
20 Power Cleans (135/95#)*(165/105#)**
100 Double Unders* or 250 Singles

Board Score: ST(heaviest set), COND (Time)

Workout of the Day: Thursday, 8.18.16.

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WORKOUT OF THE DAY:

MOVEMENT PREP: mash forearms on KB x 3 min, mash calves on KB handle x 3 min
1 Round: 200m jog, 10 cat/camel, 10 bird dog, 10 alternating SL glute bridges w/2 sec hold, 10 wall angels

STRENGTH:

A. Axle Bar Deadlift Cluster; 2.2.2., rest 15 sec bt. doubles, x 4 sets, Rest 2 minutes *building or same across*

CONDITIONING:

18 minute amrap
In teams of two,
60ft R arm Single Arm OH Walk + L arm Single Arm FC – alternating each athlete
12 Wall Walks – alternating every 3 reps
60ft L arm Single Arm OH Walk + R arm Single Arm FC- alternating each athlete
24 Ring Rows – alternating every 6 reps

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

Bikes and Bells:

WARM UP:
Soft ball quads/IT bands

2x:
10 banded good mornings
10 pause squats
30 ft. spiderman + OH reach
10 bird dogs

CONDITIONING:

5 min AMRAP:
8/6 calories
(Alt rounds) Russian KB swings/Gobet squats

(60s rest)

4 min AMRAP:
8/6 calories
(Alt rounds) Reverse lunges/Renegade rows

(60s rest)

3 min AMRAP:
6/4 calories
Hollow rock/hold

(2mins rest)

Partner tabata – alternate rounds for a 8 rounds of a tabata

Workout of the Day: Wednesday, 8.17.16.

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WORKOUT OF THE DAY:

MOVEMENT PREP: Spiderman/wall quad stretch 1 min/side, glute bridge in upper trap x 10/side, lax ball pec 10 passes/side
1 Round: 30ft bottoms up kb waiters walk/arm, 30ft lateral lunge, 30ft inchworm, 30ft crab walk, 30ft broad jump, 30ft bottoms up kb waiters walk/arm

STRENGTH:
A1. DB Bench Press @1211 tempo x8×3, Rest 30 seconds *same weight or heavier than last week*
A2. Turkish Get Up x 2-3/side x 3, Rest 30 seconds

CONDITIONING:
1 minute amrap Strict HSPU** or L-Seated DB Strict Press @ 70% effort
1 minute No Push Up Burpee Box Jump (24/20″) @ 80% effort
1 minute row for calories @ 85-90% effort
-Rest 2 minutes-
x 4 rounds

Board Score: ST(A), COND(Lowest round)

GYMNASTICS:

MOVEMENT PREP: tricep mash 2 min, upper trap and pec mob x 5 min
2 sets: 10 belt tighteners, 10 scap pull ups, 10 t’s and i’s w/10 sec hold on last rep, 5 slow PVC pass throughs w/2.5# plate
STRENGTH:
A1. Strict Tempo T2B w/ 5-10 sec lowering/rep + 3 sec static hang x 3 x 3 sets
A2. Ring Support Hold x 15.10.5 sec, rest 5-10 sec bt clusters, x 3 sets
B1. Cuban Rotation x 5 as slow as possible x 3 sets
B2. Face pulls x 20 x 3 sets
C. Core
5 sets
10 V-ups
10 arch ups

Workout of the Day: Tuesday, 8.16.16.

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WORKOUT OF THE DAY:

MOVEMENT PREP: Foam roll t-spine, hamstrings, calves x 4 minutes
2 rounds: Single arm raises in squat x 10 alternating, half kneeling bottoms up strict press x 6/arm, 5 single leg dl/side

STRENGTH:
A. Snatch DL + Squat Snatch; (1+1) EMOM x 8 minutes *building from last week*

CONDITIONING:

3 Hang Power Snatch @ 75% of heaviest rep of A
6 burpee over the BB
200m run
-Rest 2:30-
x 4-5 rounds (20 minute cap)

FINISHER:
2 sets
Spiderman or wall quad stretch x 30 seconds/leg
pigeon stretch x 30 seconds/leg

Bikes and Bells:

WARM UP:
Half split (60s/side)

10x:
Single leg glute bridges
Lateral lunges
Spiderman + OH reach
Broad jumps

SKILL:
A1. Single Leg RDL (on the balance mats)
Tempo of 31×1 x 5 reps/leg (3 sets)

A2. Tall box jumps
5 reps x 3 sets

CONDITIONING:
3 sets:
10 jumping split lunges
5 calories
10 jumping split lunges
5 calories

3 mins rest between sets

Goal is to now slow down with the rounds, but keep these fast! No rest in between movements.

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