Workout of the Day: Thursday, 12.1.2016.

vozsnatch

WORKOUT OF THE DAY:

MOVEMENT PREP:
Lax ball calves and lats– 4min
Lax ball upper trap– 10 passes/side in glute bridge
Lax ball pec– 10 passes/side
2 rounds:
30′ Inchworm
30′ High Knees
30′ Slow Bear Crawl
30′ Butt kickers

STRENGTH:
A. CGBP @ 24X1 x 2 + 1 no-tempo rep x 4 sets, Rest 2min
B. Standing Broad Jump x 3 x 3, rest 30 seconds
–toes start behind line. hands may not touch the ground. measure to back of foot closest to starting line. Have a friend mark it or hold a piece of chalk while you jump. Put form first.

CONDITIONING:
4 rounds for time:
300m/250m Row
10 Pull-ups
15 Push up*/Plyo Push ups (45/25)**

–For Plyo Push-ups, Chest must touch the ground with each rep, explode, hands land on plates, and complete lock-out at the top. No piking/breaking at the hips.

Board Score: ST(A, heaviest), COND(time)

INTRO-TO-OLY

MOVEMENT PREP:
4 sets of 5 Hollow/Superman Arch Swings (taking 3 seconds to move from one pos. to the other)
2 rounds of:
10 shoulder touches (planked version is a scale)
10 serratus punches
10 hollow rocks

STRENGTH:
A. 3 position snatch: high hang, hang, floor, x 6 working sets (not including the warm ups, should be performed with 60%+)

B. Clean with a pause (3 seconds) below the knee + Clean with a pause above the knee (3 seconds) + Clean + Jerk with a pause in the dip (3 seconds)
x 6 total sets building

Workout of the Day: Wednesday, 11.30.2016.

ruthstone

WORKOUT OF THE DAY:

MOVEMENT PREP:
Lax ball upper trap/lats- 3 min.
2 rounds:
10 PVC Pass-thru
10 Jumping squats w/PVC in back rack
10 PVC OHS
5 Lunge/side w/PVC Overhead
5 Jumping Lunge/side w/PVC Overhead
10 PVC Hollow rock
10 PVC Arch Rock

STRENGTH:
A. 2 Snatch Grip Push Press + 3 OHS @ 21X1 x 3 sets, rest 1-2 min

CONDITIONING:
16 minute EMOM:
Minute 1- 4 Hang Power Cleans (115/75)*(155/105)**
Minute 2- 8 Ring Dips (Kipping or strict)
Minute 3- 16 Wall Balls (20/14#)
Minute 4- :45 AMRAP Double-unders

Board Score: ST(A), COND(Total Double under)

GYMNASTICS

MOVEMENT PREP:
4 minutes- roll out Lats, Pecs, Teres major
2 minutes- smash forearms
3 rounds:
10 Slow Scap Push ups
10 Slow Scap Pull ups
10 Hollow Rocks
10 Arch Rocks

STRENGTH:
A. Ring/Bar Pull up @21X5 x max reps x 2 sets, Rest 3-5 minutes
B. Weighted Ring Support x 30 seconds x 3 sets, rest 2-3 minutes
C1. Seated Pike Ups x 15, hold last rep for 10 seconds x 4 rounds
C2. Arch Ups x 15, hold last rep for 10 seconds x 4 rounds
D1. Pancake practice x :45-1 minute, rest 10 seconds x 2-3 sets
D2. Bridge practice x :30-:45, rest 1 minute x 2-3 sets (Scale to feel up on box/mat, table hold, etc.) Try for feet together, straight legs.

Workout of the Day: Tuesday, 11.29.2016.

laurendl

WORKOUT OF THE DAY:

MOVEMENT PREP:
Foam Roll/soft ball lats, teres major- 3 min
Banded hamstring stretch- 1min/side
With monster band around ankles:
10 steps/side
10 steps forwards/backwards
10 split jumps
2 rounds:
30′ Inchworm
30′ Walking lunge
:30 active bar hang

STRENGTH:
A. Push Jerk x 3.3.3, 2.2.2, 1.1.1
-Rest 15-30 seconds between sets, 2-3 min between clusters
-Each cluster should be heavier than the last

CONDITIONING:
5 rounds:
90 second clock
15 KB Swing (24/16kg)
15 Ball Slams (20/14#)
AMRAP Row or Assault Bike for meters
-Rest 1 minute between rounds-

Note: Larger classes will run the following heats
Heat 1: 0-1:30, 2:30-4:00, 5:00-6:30, 7:30-9:00, 10:00-11:30
Heat 2: 1:30-3:00, 4:00-5:30, 6:30-8:00, 9:00-10:30, 11:30-13:00

Board Score: ST(A), COND(Total meters)

Bikes and Bells:

WARM UP:
Pigeon pose (60s/side)
Half split (60s/side)
Banded lat stretch
2x:
Banded good mornings
Lateral lunges
Spiderman + OH reach

SKILL:
A1. Single leg med ball kicks (6-8/leg x 3 sets) – 60s rest
A2. Seated single arm strict press (6-8 reps/arm x 3 sets) – 60s rest
A3. KB pull throughs (6-8/side x 3 sets) @ challenging weight without shifting hips! – 60s rest

CONDITIONING:
Partner tabata: Alternate rounds of a tabata sequence for 2 rounds;
Partner 1 bikes for 20s, partner 2 swaps out during the rest (10s). Goal is to ride the same number of calories for both rounds!

Workout of the Day: Monday, 11.28.2016.

giannijumpjack

WORKOUT OF THE DAY:

MOVEMENT PREP:
Mash adductors- 2 minutes.
Lax ball hips/glutes- 2 minutes
2 rounds:
60′ Jog
30′ Lateral lunge
30′ Broad jump
30′ Crab walk

STRENGTH:
A. Tempo FS @ 31×1 x 3 reps x 3 sets *Start at 50-55% and building. Do not go over 80%*
B. Bent over BB Row x 8-12 @21×1 x 3 sets

CONDITIONING:
4 Rounds for time:
5 Squat Cleans @ 70-75% of 1RM
10/8 Strict Pull ups*/C2B** or 2-3MU
30sec/side Side Plank on elbows

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

GYMNASTICS:

MOVEMENT PREP:
Mash Lats, Teres major, forearms, pecs- 4min
Justin’s Wrist Warm-up
3 rounds:
5 Body Tighteners x 5 seconds, rest 5 seconds
20 seconds Mountain Climbers, rest 20 seconds

STRENGTH:
A. Tripod Hold/Pike/Straddle x 1min x 3 sets, Rest 30 seconds
B. Negative Strict Deficit HSPU x 5-10 eccentric x 3 reps every 75 seconds x 5 sets *no press out*
C. 3 rounds:
10/side Russian Twists
15 V-ups
20/side Heel Touches
25 Sit ups
30 second plank
Rest 1 min
D. Forward Roll/Handstand work, time permitting

Workout of the Day: Sunday, 11.27.2016.

13996261_10154402474645762_7987792950543896526_o

WORKOUT OF THE DAY:

MOVEMENT PREP:
5 min mobility as needed (quads, hammies, hips)
2 rounds:
10 Cat/Camel
10 Yoga Push up
30′ Spiderman step + OH reach
30′ Inchworm
30′ High Knees
30′ Carioca

STRENGTH:
A. Back Rack Barbell Step-ups x 6-8/leg x 3 sets, rest 2 min(16″/20″)
B. Tempo Incline DB Bench Press @41X1 x 5 x 3sets, rest 1-2min
-use either incline benches at 20˚ or prop flat bench up on 45# plate

CONDITIONING:

In teams of 2, 1 partner working at a time:
2K row (each partner must row at least 500)
immediately into:
42-30-18 Deadlift (135/95)*(225/155)**
21-15-9 Ring Dip
–First round is 42 Deadlifts, then 21 ring dips, and so on.

Board Score: ST(B-heaviest), COND(time)

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