Workout of the Day, 3.12.13

FOUNDATIONS, with Greg, at 530pm.

Clair stands up with a 75lb. snatch mid-WOD last Thursday while Andrea judges.  Great work from both of these new CFCC athletes!



MOVEMENT PREP: Lax Ball Pecs on Floor – 3 minutes, Lax Ball Upper Traps in Glute Bridge – 3 minutes.  Band Pec Stretch, 30 seconds on each side. Band Overhead Stretch, 30 seconds on each side. Yoga Push-ups, 5 reps. Glute Bridge plus Overhead Reach, 5 per side.

ACTIVATION: Practice the L-sit you will use for the metcon.

STRENGTH: Superset the below for 6 sets of 3 reps.

A. SNATCH PRESS – learn how to breathe for the snatch press (squeeze the glutes and quads, breathe through the belly, and PRESS!), and pay special attention to the position of the elbow and armpits… they should “face the world” throughout the entire movement.

B. WEIGHTED HIP THRUST – focus on getting full hip extension, and breathing in the same way you would for the Snatch Press.


Complete as many rounds as possible in 15 minutes of:
15 Chest to bar pull-ups (kipping)
30 second Ring L-sit hold

 *If you are struggling with chest to bar pull-ups, you may use 5 reps here instead of 15.

*If you cannot do a ring l-sit hold but you feel confident on the rings, perform a tuck-sit hold or, if this is too difficult, a ring support. 

*If all of the above are too difficult, use the paralletes, or if you are too tall and lacking in the strength to L or Tuck-sit without touching the floor, use a pair of boxes if you don’t have time to elevate the paralletes with the Deadlift mats.

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