Workout of the Day: Monday, 5.22.2017.


This week begins the second wave of this cycle, and we start with a return to volume. Push yourself to move with integrity, and challenge what you think you’re capable of. Your limits will, and should be, tested. Remember to prioritize recovery and nutrition so you can push hard during training.

WORKOUT OF THE DAY:

MOVEMENT PREP:
2 rounds:
10 Banded Good Morning
10 X-Band Walk/direction
10 Air Squat
10 Reverse Lunge to High Step
10 Cossack squat
10 Athletic Burpee

STRENGTH:
A. Back squat w/no lockout @21XX x 10 x 4 sets
–aim for 65%+ of 1RM
–stop 1″ short of lockout at the top, pause for 1 second at the bottom
–Rest 2-4 minutes between working sets

CONDITIONING:
4 rounds for time:
Pull ups x 12
DB Thruster x 9 (45/20)
DB OH Lunge x 3/side

OPTIONAL FINISHER:
3 sets
Handstand Hold x :20
Jefferson Curl x 3
Bridge x :20

SQUATTING

MOVEMENT PREP:
Lax ball hips/glutes 4min
Banded Hamstring stretch x 1min/side
2-3 rounds:
10 Inchworm
Barbell Duck Walk x 10
Barbell Jump Squat x 10
Barbell Good Mornin x 10

STRENGTH:
A. Back squat w/no lockout @21XX x 10 x 5 sets
–aim for 65%+ of 1RM
–stop 1″ short of lockout at the top, pause for 1 second at the bottom
–Rest 2-4 minutes between working sets

B1. Jefferson Curl x 4 x 3 sets
B2. GHD Sit-up x 8 w/3sec pause at parallel
B3. Half Kneeling Straight Arm Banded Rotation x 8/side

INTRO-TO-OLY:

MOVEMENT PREP:
Super Front Rack Stretch- 1min/side Banded Hip Distraction- 1min/side
10 Narrow Grip OHS
10 SL DLs w/PVC pipe
10 Bird Dogs w/:02 hold

STRENGTH:
A. Muscle Snatch- find a tough set of 3 –
this is to grease the groove and feel strong overhead in preparation for
the dynamic snatch.

B. Hang Snatch + Snatch (2+2) x 3-5 working sets.

Workout of the Day: Sunday, 5.21.2017.


WORKOUT OF THE DAY:

MOVEMENT PREP:
3min mobility as needed
Banded Lat Stretch x 1min/side
2 rounds:
5 Wall Walk
5 Inchworm
10 Glute Bridge
10 Spiderman step

STRENGTH:
A1. Single Leg T2B
x 3/side
A2. TGU x 3/side
A3. Single Arm Russian KB Swing x 10/side

CONDITIONING:
Row 2K
then 3 rounds:
Right Hand DB Snatch x 5 (45/20)
Right Hand DB Overhead Squat x 5
Left Hand DB Snatch x 5
Left Hand DB Overhead Squat x 5

Workout of the Day: Saturday, 5.20.2017.


Gymnastics and the Competor’s session is cancelled today due to the CFCC vs Novem competition going down at CrossFit Novem. #DefendThisHouse 10am and 11am WODs are still on as normal, and there is also an LBC Open gym session. Come cheer on your fellow athletes, before or after getting after it yourself. We will see everyone at PROM TONIGHT! #GetFancy

WORKOUT OF THE DAY:

MOVEMENT PREP:
2 sets:
30′ Lateral Lunge
30′ High Knee Lunge + Twist
30′ High Knees
30′ Butt kickers
30′ Duck Walk
30′ Crab Walk

CONDITIONING:
Teams of 2, swapping every 400m.

40min AMRAP
400m Farmer’s Carry (24/16kg)
Row for Calories

Score is (calories) x (total laps completed)

Workout of the Day: Friday, 5.19.2017.


Remember tomorrow morning is the #DefendThisHouse CFCC vs Novem competition– starting at 8am at the Howard st. location of CrossFit Novem. Tomorrow night is CFCC PROM– 8pm in the basement of dreams! Dress up and get down! #GetFancy

WORKOUT OF THE DAY:

MOVEMENT PREP:
3min mobility as needed
10 Hands-only Inchworm
10 Cossack Squat
10 High Knee Lunge + Twist
10 Pause Jump Squats
10 Scap Push up
10 Scap Pull up
10 Burpees

STRENGTH:
A1. Bar Muscle-up + Bar Dip (1+1) x 4 x 3 sets
A2. Pistols x 4/side x 3 sets
A3. Seated Box Jump x 5

CONDITIONING:
18min AMRAP:
400m Run
12 T2B
24 Air Squat

OPTIONAL FINISHER: If you missed a finisher this week, complete it here.

SQUATTING

MOVEMENT PREP:
Foam Roll/Lax Hammies x 3min
2-3 rounds:
Single Arm KB RDL x 10/side
Banded Good Morning x 20
Jumping Goblet Squat x 10
Cossack Squat x 8/side

STRENGTH:
A1. Front Squat x 6-8 @55-65% x 5 sets
A2. KB Single Leg RDL @21X1 x 5/side

B1. Good Morning @33X1 x 4 x 3 sets
B2. Supine Bridge Hold x :30

C1. Sorensen Hold x 1min x 3 sets
C2. Manual Hamstring Lower x 6

Workout of the Day: Thursday, 5.18.2017.


WORKOUT OF THE DAY:

MOVEMENT PREP:
Super Front Rack Stretch x 1min/side
Gastroc/Soleus stretch x 1min/side
2 sets:
30′ Spiderman Step + Rotation
30′ Broad Jump
30′ High Knees
30′ Carioca
30′ Duck Walk

STRENGTH:
A1. Front Squat x 6-8 @55-65% x 3 sets
A2. Strict HSPU x 4-6 x 3 sets

B. Double Under/Triple under skill work x 7min

CONDITIONING:
For time: (18min cap)
50 Double unders
20 Burpee Pull ups
50 Double unders
20 Burpee Box Jumps
50 Double unders
20 Burpees

scale 2:1 singles
Score is time, or total reps.

OPTIONAL FINISHER:
3 sets:
DB Curl x 12
DB Arnold Press x 12
DB Row x 12

GYMNASTICS

MOVEMENT PREP:
10 Cat/Seal shift
2 sets:
10 Band Pull Aparts
10 Band OH Pulls
10 Band Pass Thru
10 Standing Windmill
10 Pillar-Plank
:20/side Side Plank
10 Crab Extension Raise

STRENGTH:

A1. C2B Pull up @ 44X4 x 4-7
A2. Spotted HSPU @21X1 x 7

B1. Ring Dip @ 55X5 x 4-7
B2. Jefferson Curl x 3-5 SLOW

C1. SL V-up x 10/side
C2. Hollow Rock x 20
C3. Russian Twist x 20/side
C4. Hanging Leg Raise x 10

INTRO-TO-OLY

MOVEMENT PREP:
Banded Lat Stretch- 1min/side
Banded Hip Distraction- 1min/side
2 rounds: 20 second handstand hold
3 TGU situps
10 hollow rocks

STRENGTH:
A. Tall jerk (bar at forehead, flat feet) + Split Squat (2+2), 4 total sets at light load
B. Halting Clean DL (5 second tempo) + Clean + Jerk (1+1+1)
– starting at 75%, build for 4 sets.
C. 6 min EMOM ODD: 5-7 ball push ups EVEN: :30 seconds active lat hold

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