Workout of the Day, 4.15.13

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

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

STRONGMAN, with Tim, 530pm.

ROWING, with Greg, at 430pm and 630pm.

FOUNDATIONS, with Greg, at 730pm.

RUNNING, with Ave, at 630pm and 730pm.

Below, Darren at the top of a Deadlift at the last CrossFit Total.



MOVEMENT PREP: Foam Roll and Lax Ball as needed, 5 minutes. Spiderman plus Overhead Reach, 3 reps per side. Yoga Push-ups, 3 reps per side. Cossack Squats, 3 reps per side. Glute Bridge plus Overhead Reach, 3 reps per side.  Squat to Stand, 3 reps. Overhead Walking Lunge plus Twist toward the front knee, 30 feet of steps.


Level 1: 5 x 5
Level 2: Light Peak of 1
Level 3: Light Peak of 1, Clusters.

Clusters: take 80-85% of your peak, and complete an EMOM of 7 minutes: a set of 1 rep in the first minute, then 2 reps in the second minute, 3 reps in the third minute, 4 reps in the fourth minute, 3 reps in the 5th minute, 2 reps in the 6th minute and 1 rep in the 7th minute.


All levels.

3 Rounds for time of:

400m Run

20 Burpees

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 |
Website Design by Sayra Lopez