Workout of the Day, 3.6.13

INTRO to OLY, with Erin, 12pm, 430pm, 530pm, 630pm.

FOUNDATIONS with Erin, 730pm. (We’ll be working on the Deadlift and the Overhead Squat!)

New member, Max, fighting to get to the top of a pull-up! DSC_0358


NEURAL RECHARGE DAY!  Think fast all day today and you’ll do well on the first day of the CrossFit Open!  The WOD gets announced tonight at 8pm and it’ll be what we do tomorrow in our Workout of the Day sessions!

SELF-MYOFASCIAL RELEASE: Spend some extra time here today.  Lax Ball your Shoulders, Hips, and Feet – 10 minutes.

MOVEMENT PREP: 3 Rounds of: Squat to Stand – 5 reps. Single Leg Glute Bridge – 5 reps per side. Yoga Push-up – 5 reps. Jump Squats – 5 reps.

ACTIVATION: Work up to a peak of 2 reps for the Box Jump, 10 minutes.


5-8 rounds (your choice, depending on when you begin to feel slower) of 45 seconds, 15 seconds off of:

Box Jump (move up or down as needed through-out the WOD) but each one of these should difficult enough that you have to take some time to set up for it.

Wallball Slam (done correctly, this means that every ball slam should be as hard as you POSSIBLY can – breaking the ball wins a prize! :))

Broad Jump (prior to the WOD, draw yourself a line to shoot for during it so that you can see how far off you are getting, when start getting a lot worse you’ll know you should definitely cap yourself).

Rotational Medball Throw (with a partner and LOTS of room (so you don’t hit your partner) – basically play catch here, and switch sides between throws)

Facebook comments coaches live for:

Picture 8

More on the Rotational Throw.  For those of you who have pretty hard throws, feel free to use the back room towards the emergency exit where there is a cinderblock wall.  You can also lean a gymnastics mat up against the wall that is closest to the men’s bathroom and throw against that.

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