Workout of the Day: Monday, 7.17.2017.


WORKOUT OF THE DAY:

MOVEMENT PREP:
Lax ball lats/Teres major – 3 min

2 rounds:
30′ Crab Walk
30′ Bear Crawl
30′ Crouching Tiger
30′ Mobility Frog
30′ Elephant Walk
30′ Inchworm

STRENGTH:
A1. Front Squat @ 13X1 x 5 sets
-60-70% of 1RM
-prioritize tempo and form over weight

A2. Strict Muscle-up x 2-4 x 5 sets

Modifications include:
-feet on ground muscle up
-feet on box m/u
-Ring Thing m/u
-jumping m/u
-spotted m/u
-and many others!

CONDITIONING:
5 rounds:
100m Row
5 Front Squat (135/95)*(185/135)**
Rest 3 minutes

Score is fastest, slowest rounds

Workout of the Day: Sunday, 7.16.2017.


WORKOUT OF THE DAY:

MOVEMENT PREP:
2 rounds:
10 each:
PVC Pass Thru
PVC Around the World
PVC Wall facing OHS

30′ each:
High Knee Lunge + Twist
Bear Crawl
Broad Jump
Inchworm

STRENGTH:
3 rounds:
A1. Behind-the-neck Squat Press x 5
A2. Deck Squat x 5
A3. Single-Leg T2B x 5/side

CONDITIONING:

“You call this Filthy?”

50 Cals on Rower
50 Push Press (45/35)
50 Walking Lunges
50 Double-Unders
50 Wall Balls
50 KB Swings (16/12kg)

Workout of the Day: Saturday, 7.15.2017.


WORKOUT OF THE DAY:

MOVEMENT PREP:
Pigeon Pose – 1 min/side
Banded Hamstring Stretch – 1 min/side

3 rounds:
10 High Knee Lunge + Twist
10 Cossack Squat
10 Burpee Tuck Jump

STRENGTH:
Practice Hurdle Jumps

CONDITIONING:
36 min AMRAP

Teams of 3:
400m Overhead Carry/Run (45/25)
9 Burpee Hurdle Jump (24″/20″)
9 Front Squat (135/95)

-Everybody runs
-1 plate/team
-Team may not move forward unless plate being held overhead by 1 teammate
-Divide work evenly for jumps and squats over the course of the workout.

-Hurdles will be PVC pipes on top of boxes.
-2 foot take-off, 2-foot landing

COMPETITOR’S SESSION:

MOVEMENT PREP:
5min mobility as needed
60 sec single-unders
T-band warm up
2 rounds:
10 High Knee Lunge + Twist
5 Inchworm
10 Scap Circle
5 Pull ups
10 Cossack Squat
5 Athletic Burpee
10 Bottom Pistol Extensions
5 Tuck Jumps

STRENGTH:

Skill work:
Attack at least 2 of the following, ask a coach for progressions/regressions:

Kipping Muscle-up
Freestanding HSPU
Triple-Unders
Weighted Pistol

CONDITIONING:
36 min AMRAP:
400m Overhead Carry/Run (45/25)
9 Burpee Hurdle Jump (24″/20″)
9 Front Squat (135/95)

Workout of the Day: Friday, 7.14.2017.


WORKOUT OF THE DAY:

MOVEMENT PREP:
2 sets:
10 SL RDL
10 SA KB Swing
30′ Bottoms-up KB Walk + 5 BU Press
30′ Bear Crawl
30′ Broad Jump
30′ High Step Walking Lunge
3 Wall Walk

STRENGTH:
4 sets:
A1. Handstand Walk 30’/practice

A2. Shin Hop + Broad Jump (1+3)

A3. Pistols x 5/side

CONDITIONING:
“Грейс в одной руке”

30/arm Single-Arm KB Clean and Press (24/16kg)
-must complete 30 on Left arm before beginning Right arm
-Push press/Jerk acceptable, KB Snatches are not.

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

Workout of the Day: Thursday, 7.13.2017.


WORKOUT OF THE DAY:

MOVEMENT PREP:
2 sets:
20 Banded Good Morning
5 Inchworm
10 Hollow Rocks
10 Arch Rocks
10/side Single Arm KB Swing
10/side Single Arm KB RDL

STRENGTH:
3 sets:
A1. Barbell Suitcase Deadlift x 4/side
A2. Strict HSPU/Deficit HSPU x 6-8
A3. Strict T2B x 6-8

CONDITIONING:
4 rounds (14min):

2 min AMRAP:
6 C2B Pull ups
3 Bear Complex (115/75)*(155/105)**
Rest 2 min
–pick up where you left off

Today’s Bear Complex is done as 5 distinct movements: Power Clean, Front Squat, Push Press, Back Squat, Behind-the-neck Push Press. Each movement must hit full extension/lock-out before proceeding to the next.

OPTIONAL FINISHER:
3 sets:
Active Middle Split – :45
Pancake Stretch – :45
Wall Split – :45

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