Workout of the Day: Sunday, 4.24.16.

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WORKOUT OF THE DAY:

MOVEMENT PREP: Banded lat stretch 1 min/side, lax ball calves 4 minutes 1
2 rounds: 30ft bottoms up kb waiters walk/arm, sumo squat to stand x 10, 5 scap pull up + 10 kip swing on bar

CONDITIONING:

In teams of two switching every movement,
21 minute amrap
18 cal row
15 pull ups
12 box jumps (24/20″)
9 goblet squats (32/24kg)

FINISHER:

spiderman or wall quad stretch 1 min/side
banded lat stretch 1 min/side
pigeon pose 1 min/side

Workout of the Day: Saturday, 4.23.16.

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COMPETITOR TEAM PRACTICE:

MOVEMENT PREP: 800m run warm up, Mobility as needed 5 min, wall quad or spiderman 1 min/side
2 rounds:  upper back medball pvc stretch x 10, 10 pvc pass throughs w/2.5lb plate bt hands, x-band walk 10 steps/direction, banded good mornings x 10

STRENGTH:
A. Snatch RDL @3xx1 tempo; 100%x5x5
B. Deadlift; 80-85%x3 x4 sets
C1. CG Bench Press;x6x4 sets
C2. Supinated Bent Over Row;x6x 4 sets

CONDITIONING:
200m run @ 400m TT pace
-Rest 2 minutes-
x4 rounds
-Rest 5 minutes-
400m run @ 3 seconds slower than 1 mile TT pace
-Rest 60 seconds-
x4 rounds

WORKOUT OF THE DAY:

MOVEMENT PREP: Mobility as needed x 5 minutes
As a group: 25 jumping jacks, 20 air squats, 15 arm circles/direction, 10 alternating reverse lunge + OH reach, 5 burpees

CONDITIONING:

In teams of two with one person working at a time,
4 Rounds
1K row – switching every 500m
20 Deadlift (155/105#)*(185/125#)**
800m run – switching every 400m
20 K2E

FINISHER:

Bottoms Up KB Turkish Get Up practice

Notes
-Partners can divide the work as needed except when specified
-Board Score: COND (Time)

GYMNASTICS:

MOVEMENT PREP: Lax/softball to pec, triceps, and upper trap x 5 minutes
2 rounds: 10 prone theraband pass throughs, 15 belt tighteners, 10 scap push ups, 5 circular scap pull ups/direction

STRENGTH:

A1. Tempo Dips @ 33×1 x 3 reps x 3 sets, Rest 60 seconds

A2. Pike Ups x 20 reps x 3 sets, Rest 60 seconds
-tuck if hamstring flexibility is limited. try to keep hands and feet off ground the entire time.

B. 180 degree HS Box Walks each direction x 5 sets

C. L-Sit Shoot through to push up x 5 rounds, Rest as needed
-10 sec l-sit or tuck hold into 5-10 push ups. on p-bars start in l-sit, tuck knees into chest and shoot legs through to plank position then perform 5-10 push ups unbroken. 

Workout of the Day: Friday, 4.22.16.

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WORKOUT OF THE DAY:

MOVEMENT PREP: foam roll lat/teres minor 2-3 minutes, foam roll calves 2 minutes, gastroc/soleus stretch x 1 min/leg
2 rounds: depth jumps x 3, 10 scap pull ups, 10 sumo squat to stand

STRENGTH:

A. Slow Pull Clean; 70-80% x 3 singles every 3 minutes x 12 minutes (4 sets)

CONDITIONING:

9 minute clock
1 minute amrap db man makers (45/20#)
1 minute amrap double unders* or singles
2 minute amrap renegade row (45/20#)
2 minute amrap double unders* or singles
3 minute amrap wall ball (20/14#)

-Rest 3 minutes-

3 minute amrap burpees

FINISHER:

floor pec stretch x 5-10 cycles per arm
z stretch 1 min/side

Board Score: ST(A), COND (Total reps/Total Burpees)

Workout of the Day: Thursday, 4.21.16.

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WORKOUT OF THE DAY:

MOVEMENT PREP: banded pec stretch 1 min/arm, banded lat stretch 1 min/arm
2 Rounds: 30ft bottoms up kb waiters walk + 5 half kneeling bottoms up kb press/arm, 5 slow single leg dl/leg (bodyweight), shoulder arch stretch w/partner x 20 seconds

STRENGTH:
A1. CG Bench Press; 5.4.3.2.1, rest 60 seconds – building in weight to a heavy single
A2. BB Bent Over Row @ 2022 tempo; x 5 reps x 5 sets, rest 60 seconds

CONDITIONING:
4 Rounds
10 Russian KB Swings (32/24kg)
20 sec chin over bar hold (any grip, sub ring row to chest hold)
10 Russian KB Swings (32/24kg)
60 second plank on elbows

Board Score: ST(A1), COND(Time)

BIKES & BELLS:

WARM UP:
Lax ball hips and glutes 5 min
Banded hamstring stretch

10 Banded good mornings
10 Broad jumps
10 Single leg squats from a box (5/side)
x2

SKILL:
Single leg RDL 8 reps/leg x 4 sets (rest 60s/reps)

CONDITIONING:
For max calories of your team in 20 minutes

As a team of 3 rotating every 30s; one person bikes, one rests, one performs the following:

For minutes 0-5; hold a plank
For minutes 5-10; hold a hollow rock
For minutes 10-15; heavy DB front rack hold
For minutes 15-20; burpees

Workout of the Day: Wednesday, 4.20.16.

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WORKOUT OF THE DAY:

MOVEMENT PREP: Tricep mash on KB handle x 1 min/arm, banded ankle distraction x 10 reps/leg, 10 goblet squats w/3 sec bottom hold
1 rd: 60ft jog, 30ft spiderman + oh reach, 30ft inchworm, 30ft crab walk, 30ft broad jump

STRENGTH:
A. Front Squat x 3 reps EOMOM x 10 minutes (5 sets)
B1. Strict C2B x 6 total reps in as few sets as possible x 3 sets, no rest
B2. HS Hold x 30-60 seconds x 3 sets, Rest 60 seconds

CONDITIONING:
3 sets
15 second amrap no push up burpee box jump (24/20″)
-Rest 45 seconds bt. sets-

-Rest 2 minutes-

3 sets
15 second calorie row sprint
-Rest 45 seconds bt. sets-

-Rest 2 minutes-

3 sets
15 second shuttle sprint for max meters
-Rest 45 seconds bt. sets-

Board Score: ST(A), COND( Total Reps – NPUBBJ + calories + reps where 10m (30ft) = 1 rep)

 

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