Workout of the Day: Sunday, 7.24.16.

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Workout of the Day: Saturday, 7.23.16.

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GYMNASTICS:

MOVEMENT PREP: 5 minutes mobility as needed (t-spine, lats, serratus, pec, triceps, etc)
2 sets of the below time permitting
1 – prone theraband dislocates x 10
2 – upper back pvc medball stretch x 10
3 – scaled wrist up x 10
4 – scap push ups x 10 +circular scap pull up x 5/direction
5 – HS kick up practice x10

STRENGTH:
A. Strict MU w/spot x 1 rep x 7 sets or Banded Seated Strict MU transition drills
-if you have no problem with a strict MU, perform skill as slow as possible. See if you can work up to 15-30 seconds just for the ascent.
B. HS walk for distance w/partner x 30ft x 3-4 rounds
-partner can assist if needed. If athlete can do on his/her own, do it. Feet together, knees straight as much as possible. Elbows locked when hand is in contact with ground. If you come down, take a few seconds and kick up from that point
C. Max Parallette L-Sit Hold x 3 sets, Rest as needed
-scale to tuck position.

WORKOUT OF THE DAY:

MOVEMENT PREP: Spiderman/wall quad stretch x 60 sec/side, foam roll/mash lats and teres major 3 minutes
2 rounds: 10 sumo squat to stand, 10 lateral squat, 10 bird dog, 10 glute bridges, 5 supine wall angels

CONDITIONING:
In teams of two alternating full movements,
20 minute amrap
20 Calorie Row
20 Burpees
20 KB Swings (24/16kg)

FINISHER:

2-3 sets
10 V-Ups
20 Hollow Rocks
30 Arch Ups
40 Heel Touches

COMPETITOR TEAM PRACTICE:

MOVEMENT PREP: foam roll lat and teres x 2-3 min/side, floor pec stretch x 10/shoulder + Theraband warm up

STRENGTH:
A. BN Push Jerk + Frt Rack SJ; 75% x (2+3) x 3
B. Clean DL + High Hang Clean; 70% x (2+2) x 3, 75-80% x (1+2) x3
C. Snatch RDL; 100%x5x3
D. Push Press; 70%x5x2, 75%x5x2

Workout of the Day: Friday, 7.22.16.

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WORKOUT OF THE DAY:

MOVEMENT PREP: Spiderman/wall quad stretch 1 min/side, mash adductors x 4 minutes
2 Rounds: 10 rocking ankle mobilizations, 5 pause goblet squats, 5 lateral goblet squats, 5 circular scap pull ups/direction

STRENGTH:
A. Clean w/pause @ knee; 50%x2, 60%x2
B. Clean; EMOM
Min 1 – 70%x2
Min 2 – 70%x2
Min 3 – 80%x1
Min 4 – 85%x1
Min 5 – 85%-85%+x1

CONDITIONING:

3 Rounds
9 Squat Clean Thrusters (115/75#)
15 C2B
21 Box Jumps (24/20″)

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

Workout of the Day: Thursday, 7.21.16.

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WORKOUT OF THE DAY:

MOVEMENT PREP: softball/lax ball lats 2 minutes, forearm mash 2 minutes
2 Rds: 10 scap push ups, 10 lateral squats, 5 wall angels, 5 single leg glute bridges/side

STRENGTH:

A. Zercher Squat x 8 reps x 3 sets, Rest 1-2 minutes
B. Axle Bar Deadlift x 8 reps x 3 sets, Rest 1-2 minutes

*during rest periods complete a total of 3 sets of the below*
side lying DB external rotation x 10/side
single leg balance on airex mat x 20 sec/leg

CONDITIONING:

In teams of two with one person working at a time,
16 minute amrap
100m Double KB Front Rack Walk (32/24kg per hand)
100m Farmer’s Carry
50 Sit Ups
50 Push Ups

Board Score: COND (Rds + reps)

Bikes and Bells:

WARM UP:
Lax ball glutes/hips
Half split (60s/side)

2x:
10x Banded good mornings
Single leg glute bridges
Broad jumps
Inchworms

SKILL:
8′ EMOM
6 Single leg RDL (3/side)
2 box jumps

CONDITIONING:
5 min AMRAP:
10/8 calories
OH plate hold (45/25)

3 min rest

5 min AMRAP:
10/8 calories
Sit ups

3 min rest

5 min AMRAP:
10/8 calories
Reverse lunges

Workout of the Day: Wednesday, 7.20.16.

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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, upper trap mob x 1 min/side
2 Rounds: 30ft spiderman lunge + oh reach, 10 steps x-band walk/direction, 2 wall walk w/5 sec hold @ top of each rep

STRENGTH:
A1. BB Back Rack Reverse Lunge; x 5/leg x 3 sets, Rest 30 seconds *not alternating*
A2. Z-Press; x 3-5 reps × 3 sets, Rest 30 seconds *build from two week’s ago by 2-5%*
A3. Ball Push Ups x 12-15 reps x 3 sets, Rest 60 seconds
-on physioball or medball. chest touches the ball, no bouncing. keep the hollow position throughout. Avoid your shoulders coming up first.

CONDITIONING:
For time
3,000m Run (5x600m loop) or row

Board Score: ST(A2-heaviest), COND(Time)

GYMNASTICS:

MOVEMENT PREP: lat and teres major foam rolling 2 min/side, mash triceps on barbell, floor pec stretch x 5/side
2 sets: supine wall angel complex x 5, row + ext rot to 90 degrees w/band x 6-8/arm, Forward/back wrist leans X 10

STRENGTH:

A. Partner HS hold x 30 seconds x 4 sets/person

B1. Tempo Dips on static bar or boxes x 5-7 reps x 3 sets, Rest 60 seconds
-3 sec descent, 3 sec pause at bottom
B2. Strict T2B Hold x 5-7 reps w/1-3 sec hold at top of each rep x 3 sets, Rest 60 seconds

C. Maltese Raises x 10 reps x 3 sets
-use a light weight (no more than 10#). supine on bench, palms up, bring weights passed horizontal and up only to shoulder width apart at the top point

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