Workout of the Day, 4.16.13

GYMNASTICS, with Rach, at 6am, with Danny, and 530pm and 630pm. (Kipping and Front Levers!)

SQUATTING ONLY, with Danny at 430pm and 730pm.

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

ROWING, with Greg, at 630pm.

FOUNDATIONS, with Greg, at 730pm.

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

It’s a very special Coach’s birthday on this lovely Tuesday…


Below, Miguel going through the motions of the top of a push press (which begins with an active use of the hips to lift the bar from the chest).  Push pressing can get a WHOLE lot easier when you can press more!  But pressing is certainly one of the more frustrating lifts in CF.  There’s a saying about the press that’s very true: to press a lot, you have to press a lot.  For that reason, look for a little more “pushing” volume in the weeks to come and be sure to up your recovery methods for your shoulders!

Picture 5

Workout of the Day

MOVEMENT PREP: Lax Ball Shoulders, 5 minutes. Deep Squat Belly Breathing plus Lat Stretch, 1 minute. Barbell Assisted T-Spine Extension, 1 minute per person. 30 seconds per side: Band Overhead Stretch, Pec Stretch, Band Rack Stretch.  Lat Side-Lying Windmill, 5 reps per side. Handstand Hold, 1 minute.


Level 1: 5 x 5

Level 2: 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.

Level 3: Light Peak of 1, Handstand Push-up Practice (work with kipping or strict, or more extra ROM).


Level 1:

10 rounds for time of:

Air Squat, 10 reps

Push-up, 10 reps (5 reps for women)

Level 2:

10 rounds for time of:

Barbell Jump Squat (45/33), 10 reps.

Push-up, 10 reps.

Level 3:

10 rounds for time of:

10 Pistols (5 per side)

Kipping Handstand Push-ups (10 reps – though this may be scaled)

For all Levels, 12 minute cap.

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