Workout of the Day, Tuesday, 4.23.13

ADVANCED OLY, with Jim, 3-5pm, 7-9pm.

INTRO to OLY, with Jim, 5pm and 6pm.

GYMNASTICS, with Rach, at 6am, with Danny at 530pm and 630pm.

SQUATTING with Danny, at 430pm.

A pretty comprehensive piece from a VERY strong dude about the CrossFit Total.

Below: King and Max hit the top of the jump squat position: leaving the ground by plenty of space AND, extending the hips fully (glutes squeezed just for a moment at the top-most position).



MOVEMENT PREP: Lax Ball Shoulders, 5 minutes. Deep Squat Belly Breathing plus Lat Stretch, 1 minute. 30 seconds per side: Band Overhead Stretch, Pec Stretch, Band Rack Stretch.  Lat Side-Lying Windmill, 5 reps per side. 3 Rounds of: Handstand Hold, 10 seconds. Inverted Hand Push-ups, 5 reps.


Level 1: Up to a peak of 3.

Level 2: Up to a peak of 3.

Level 3: Up to a peak of 3.  Then, strict handstand push-up practice.


All levels.

AMRAP in 5 minutes: Double Unders.

AMRAP in 5 minutes: Burpees

*If you do not “have double unders” yet you may practice to try to get one or you can use this time to practice your single unders.

*To allow for ease of completion, some members will be asked to start with burpees instead of double unders (it is my recommendation that if you are much better at double unders than burpees that this should be your choice).  Set-up wise, ALL burpees should take place under the pull-up stations and along the perimeter of the room to allow for easy access to open space for double under-ers.

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