Tuesday, 6/14/11

There are Nutrition Seminars this week at 730pm on Wednesday, June 15th and Sunday, June 19th at 10am. These sessions are free for members and will include the beginning of a new body composition change challenge at CFCC. Please sign up on the Calendar to attend!

Ted, new to CFCC, learns to snatch. Note his elbows, positioned high and outside, and the proximity of the bar to his body. Well done, Ted!

Self Myofascial Release: Lacrosse Ball to Rear Delt, 1 minute each side.

Dynamic Warm-up: 3 Rounds of: One attempt at a static hold at the bottom position of a ring dip (no more than 10 seconds), 5 Plyo Push-ups (come up out of the bottom so your hands come off the floor), 5 forward rolls, One attempt at a static hold of the handstand (free-standing if you can, otherwise wall-assisted – no more than 10 seconds).

Postural Stability: Single Leg Squat Hold, 1 minute each side.

Metabolic Conditioning:

From the mainpage workout on June 17, 2010.

3 Rounds for time of:
10 Muscle-Ups
10 Forward Rolls
20 One Legged Squats (alternating)
Handstand Walk, 60ft.

Specific Scales:

Muscle-Ups: Ring Dips
One Legged Squats: to a box, 10 each leg, use rocking or bar assist as needed
Handstand Walk: Wall-Assisted Walk, or 30s Hold.

ON RAMP, held downstairs, taught by Sammy at 630pm:

Self-Myofascial Release: Lacrosse Ball to Trigger Points in Shoulders, 5 minutes total.

Dynamic Warm-up: 3 Rounds of each: 5 cat camels, 5 hollow rocks, 5 inchworms out to a hollow position, one attempt at a wall walk-up with a 10 second hold.

Postural Stability: Single Leg Squat Hold, 1 minute each side.

Skill Work: Ab Wheel Rollout – or “how to take the “Camel Position” of “Cat-Camel” to a whole new level”

Find how far out you can roll without hyper-extending the lumbar spine. Mark your distance for use during the metcon!

Metabolic Conditioning:

AMRAP in 20 minutes:

5 Ab Wheel Rollouts
10 Single Leg Squats (alternating)
15 second Handstand Hold

Specific Scales:

Ab Wheel Rollouts: Scaled by distance with chalk lines, or 5 Hollow Rocks
One Legged Squats: to a box, 5 each leg, use rocking or bar assist as needed
Handstand Hold: Scale to a Wall Assist Hold


GYMNASTICS, at 730pm with Sammy:

Kinesthetic Awareness: 10 Minutes of Free Standing Handstand Practice
Skill Work: Bridge
7 Rounds for Time:
7 Bridge Ups
7 Rolling Box Jumps
One Response to “Tuesday, 6/14/11”
  1. Jonah says:

    Dude, that guy was just in On Ramp like…a week ago… now he looks like a pro. Way to go Ted! And way to go CFCC coaches.

Leave A Comment

Crossfit Journal Logo   OPEX On Journey CrossFit Kids FMS Certified

© 2017 Crossfit Center City | 1229 Chestnut Street, Basement, Philadelphia PA 19107 | 267.909.8210 | info@crossfitcc.com
Website Design by Sayra Lopez