Workout of the Day, 3.18.13

HYBRID/ADVANCED OLY, with Jim, at 530-730pm and 730-930pm.

FOUNDATIONS, with Greg, at 530pm.

ROWING, with Greg (until Ave comes back to rowing after the Open!), at 630pm.

Rowing Programming coming soon! (see below)

Picture 24

Rachel Pollack showing off a great top position for the thruster during the PUSH PRESS of 13.2, while her judge, Sean, looks on.  Rachel did a great job of staying on the bar in spite of feeling a little overwhelmed by the intensity of this WOD – and Sean did a great job of looking for virtuous reps.  Rachel also had a great cheering squad.  This is what the Open is all about: the WHOLE gym helping each other to be just a little better.  Keep up the great work, CFCC!

DSC_1561

WORKOUT OF THE DAY:

MOVEMENT PREP: Lax Ball Quads and Hip Flexors, 5 minutes. Choose a 30ft. distance and complete x 2: Knee Pulls to Chest, Over the Fence/Under the Fence, Walking Lunges with Arms Overhead, 90/90 to Chest while walking

High Knees, Butt Kicks.

STRENGTH:  Peak of 1 Front Squat, and then, every minute on the minute, a set of 3 reps of a pause front squat (pause for 3 seconds in the bottom), then 2 reps on the next minute, then 1 rep on the next minute.  Then, you go back up, 2 reps, then 3 reps. Use 75-80% of your peak of the day for this “cluster”. The whole exercise takes 6 minutes per person, and so, if a few people are sharing, and a few people are going after the people sharing, we end up with a total of 30 minutes devoted to our strength portion, tops.

CONDITIONING: 

For time, and from the floor:

30-20-10 reps of:

Thrusters (rx’d is to use 40% of today’s front squat peak of 1)

Pull-ups (may be kipped)

For Advanced Class: You will do the strength work as a power clean today. Peak your Power Clean on the main floor without the direction of a Coach and then wait for everyone else in order to complete the cluster as power cleans with the same percentage (75-80%).  

For the metcon:

For time:

75 Chest-to-Bar Pull-ups

EMOM beginning on the first minute (1:00 on the clock) perform 3 Cleans (any style) @ 225/155#. If 1RM is lower than 290/190# scale to 75-80%.

Below: Scores from Yesterday.

BeachSeason tabatathis

Leave A Comment

Crossfit Journal Logo

© 2013 Crossfit Center City | 1229 Chestnut Street, Basement, Philadelphia PA 19107 | 267.909.8210 | info@crossfitcc.com
Website Design by Sayra Lopez / Maintained by B Two Design