Workout of the Day: Friday, 1.13.2017.

jaydead-1
WORKOUT OF THE DAY:

MOVEMENT PREP:
Lax/Softball Glutes, Lats- 4 min
Lax upper trap in Glute bridge x 15/side
Super Front Rack stretch- 1 min/side
2 rounds:
30′ Bear Crawl
30′ Broad Jump
30′ Duck Walk
30′ Spiderman Step w/OH Reach

STRENGTH:
A. Clean + Jerk (3+3) x 4 sets (including warm-ups). 70-80% of Jerk. Rest 1-2 min

B. Starr Shrugs 15-20 x 3 @ 80-120% Clean

CONDITIONING:
For time: (20min cap)
50 Double-unders
25*/50** Pull-ups
50 Double-unders
25*/50** KB Swing 24kg/16kg
50 Double-unders
50 Air Squats
50 Double-unders
50 AbMat Butterfly Sit-ups

Scale to 100 singles for dubs.

SQUATTING:

MOVEMENT PREP:
Foam Roll Quads/Hammies- 3min
2 rounds:
Spiderman step x 10
Cossack squat x 6/side
Barbell Good Morning x 10
Barbell Back Rack Duck Walk x 6 steps forward/backward
Barbell Back Rack Jumping Squat x 10
Barbell Back Rack Reverse Lunge x 6/side

STRENGTH:
Back squat
8 x 3 @ 12X1 @ 75-85%. Rest 1-2 min. These should be explosive out of the bottom.

Front Squat
6 x 4 @ 13X1 @ 65-75%. Rest 1-2 min. Tall chest, maintain tension at the bottom.

Accessory work (time permitting):
3 rounds:
Glute-Ham raise x 10-12
Reverse Hyper on GHD x 15
Rest as needed

ROW’D ROYALTY

MOVEMENT PREP:
Easy 500m row
Foam Roll Quads/Hammies
Banded Ankle distraction– 1min/side
10 Spiderman step
10 Glute bridge w/2 sec hold
10 Athletic Burpees

CONDITIONING:
Workout 17.2 (16.1)
2k
17.2A First 1000m Time
17.2B Total Time

Use Interval Variables to set up the workout.
Watch the Video to make sure you set your Monitor up correctly using the Interval Variable feature.

Workout of the Day: Thursday, 1.12.2017.

lanedbpress-1
WORKOUT OF THE DAY:

MOVEMENT PREP:
Banded Pec stretch x 1min/side
Band Pull-throughs x 20
2 rounds:
Banded Good Morning x 10
Banded X-Walk x 10/direction
30′ Standing broad jump
30′ Duck Walk
10 Scap Push up

STRENGTH:
A1. Deadlift x 3-4 @65-75%(must re-grip for every rep) x 5 sets, no rest
A2. Vertical jumps for height (chalk your finger tips) x 3 — 1-hand touch. Rest 30sec
A3. DB Bench Press @12X1 x 8 x 5 sets, rest 2 min

CONDITIONING:
11min AMRAP:
11 Hang Power Clean (115/75)*(155/105)**
11 Box Jump (24″/20″)
11 Hand-Release Push-Up

GYMNASTICS:

MOVEMENT PREP:
Lax ball forearms, triceps, pecs- 4min
Pigeon pose :45/side
2 rounds:
Belt tightener x 10
Band pull-apart x 10
T-band Pull overs x 10
Cossack squat x 6/side
Cat-seal shifts x 10
Seated Pike up hold :20

STRENGTH:
STRENGTH:
A1. C2B @ 11X3 x 6-8 x 3
A2. Weighted Pancake :45 x 3

B1. Ring Dip @ 25X5 x (Max-1) x 3
B2. V-sit stretch x :45-1:00 x 3

C1. False Grip Ring/Bar Hold x :30 x 3
C2. Partner-resisted Plank hold x 1min x 3

D. Pike Alphabet
Every time you break, 3 negative pull up 5-10s

INTRO-TO-OLY

MOVEMENT PREP:
4 minutes to mobilize lats & quads
2 rounds:
Sumo squat to Stand x 5 reps
PVC Internal Rotation Pull x :30/side
Depth Broad Jumps x 5 reps

STRENGTH:
A. Scarecrow Cleans
5 sets of 3 reps.
Load will stay light enough to allow athlete to begin in proper starting position.
Focus on speed of elbows and feet.
Athletes are encouraged to land in full squat as they become comfortable with the movement.

B. Drop Jerks
4 sets of 3

C. Power Clean + Clean + Split Jerk (2+2+2)
– 5 sets, building.

Workout of the Day: Wednesday, 1.11.2017.

gozdekeystuck-1
WORKOUT OF THE DAY:

MOVEMENT PREP:
Mobility as needed- 4min
Banded lunge stretch- 1min/side
2 rounds:
10 PVC Pass Through
10 PVC Jumping Back Squats
10 PVC Overhead squat
10 PVC Snatch Grip Squat Press
10 PVC Hollow Rocks
10 PVC Arch Rocks

STRENGTH:
A. Heaving Snatch Balance x 4 x 5 sets. Start at 50-60% of Snatch or OHS, building to 75-85%. Rest 1-2min.

B. 8min EMOM:
Pause Snatch (Pause 2″ off ground) x 2
–start at 55-65% of Snatch 1RM

CONDITIONING:
15min EMOM
min 1 -:30 row for cals
min 2 – :30 T2B
min 3 – :30 Renegade Row (45/20#)

Board Score: ST(B), COND(total reps)

GLUTE GROUP:

MOVEMENT PREP:
Smash Hammies, Adductors- 4min
Danny’s Glute Warm up
2 rounds:
SA KB Swing x 10/side
SL Glute Bridge x 10/side

STRENGTH:
A. Zombie Squat x 5 x 4 sets @55-70%
–these can be tricky, emphasize posture, still coming up fast

B1. Banded Donkey Kick x 12/side x 3
B2. Swiss Ball Leg Curl x 6 x 3

C1. Banded Glute Ham Raise x 8-10 x 3
C2. Russian KB Swing x 20 x 3

D1. Straddle Leg Raise (on GHD)x 10 x 3
D2. Windshield Wipers (on ground) x 15/side x 3
D3. Arch Up x 20 x 3
D4. Tuck up x 25 x 3

Workout of the Day: Tuesday, 1.10.2017.

wylielunge-1
WORKOUT OF THE DAY:

MOVEMENT PREP:
3 min- Foam Roll/Soft ball lats
Lax ball traps x 15 passes/side
2 rounds:
30′ Bottoms-up SA KB Waiter’s Walk + 5 Bottom-up Strict Press
10 Goblet squat
5 SA KB Swing/arm
5 KB Clean/side
5KB Press/side
5 KB Thruster/side

STRENGTH:
A. Jerk Dip + Split Jerk (pause 2sec in receiving position) x 3 x 5 sets
70-80% of Jerk. Go lighter to move better as needed.

B. Thruster x 10 x 3 sets
–start at 55% of push press, build with perfect form

CONDITIONING:
9min AMRAP:
15 Wall Ball (20/14#)
12 Kettlebell Swing (24kg/16kg)
9 Burpee Box Jump (24/20″”)*(30/24″”)**

GYMNASTICS:

MOVEMENT PREP:
4 min mobility- pecs, lats, forearems
Lax ball upper traps x 10/side
2 rounds:
Pike hold :20
Crab hold :20
Lateral squat x 8/side
Partner shoulder stretch 3&4 :30
Wrist warm-up

Partner HS Hold :20 x 2

STRENGTH:
A1. Partner HS Hold :30-:45 x 3
A2. Push up @ 23X1 x 5-8 x 3

B1. S2W HSPU w/5-7 sec neg x 2-3 (optional press out) x 3
B2. Strict T2B x 4-6 x 3

C1. Parallette shoot-through x 10
C2. 1-arm HS x :15-:30 x 3(scale S2W, Shoulder touches, shifts, etc.)

D1. Shoulder Stand (Scale up?) x 3 x 3
D2. Around the world x 10 x 3
D3. Pike over foam roller x 20 x 3

INTRO-TO-OLY

MOVEMENT PREP:
4 minutes to mobilize pecs & traps
2 rounds:
PVC Around the World x 5/side
Snatch Grip RDL x 5
Jumping Air Squats x 5

STRENGTH:
A. (Blocks at Knee) Snatch DL + Snatch Pull + Snatch (2+2+2) :
5 sets of 3
B. Snatch Pull w/:03 in shrug: 60 x3, 70 x3, 80 x3, 90 x3
C. Hip Belt Squats x 8 reps x 4 sets (weight based on athlete)

Workout of the Day: Monday, 1.9.2017.

kimflodb-1
WORKOUT OF THE DAY:

MOVEMENT PREP:
Foam Roll/Lax Hips, Hammies- 3min
PVC Front Rack Stretch x 1min/side
PVC Front Rack Elbow touches x 20
2 rounds:
10 Jumping squats
10 Toes elevated squats
10 Heel elevated squats
5/side Spiderman steps
5 Inchworm

STRENGTH:
A1.Front Squat @ 15X1 x 3 x 5 sets, rest 2 min
–65-80% of FS 1RM, build with excellent form

A2. Wide-Grip Pull up @ 11X3 x 5-7 x 3 sets, rest 1-2min

CONDITIONING:
250m time trial, then immediately:
3 rounds for time:
12 Pull-up*/C2B** or 4/2MUΔ
12 DB Thrusters (45/20)

Board score: ST(A), COND (Row split/total time)

GLUTE GROUP

MOVEMENT PREP:
Lax/Softball Glutes- 1min/side
Lax/Softball hips- 1min/side
Danny’s Glute Warm up
Banded Good Morning x 15
2 rounds:
Partner Manual Hamstring Push ups x 8
Shin hops x 5

STRENGTH:
A. Barbell Good Morning x 8 @ 21X1 x 4 sets
rest 1-2 min

B1. Banded Death March x 40 steps x 4
B2. Reverse Hyper on GHD x 15-20 x 4

C1. 30sec GHD Supine Bridge x 3
C2. Banded Kick Back x 10/side x 3
C3. Windshield Wipers x 15/side x 3
C4. Heel Touches x 20/side x 3

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