Workout of the Day, 4.9.13

GYMNASTICS with Rach at 6am and Danny at 630pm and 730pm.

SQUATTING ONLY, with Danny, at 430pm and 530pm.

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

ROWING with Greg, at 630pm.

FOUNDATIONS with Greg, at 730pm.

See the bottom of the post for all specialized programming.

Shana, judging JPap’s lockout during the press. If you are new to CrossFit, a good first goal for pressing strength is to be able to press at least 75% of your bodyweight one time. For some men this will be much more easily achieved than women, but it’s DEFINITELY not outside the realm of possibility for women.  Not only does the press give you the right motor pattern for making things like the push press, push/split jerk, and even the handstand push-up stronger, it also has a lot to do with keeping you healthy while you are doing those other more dynamic movements.  The press also shows up in the CrossFit Total and will be included in our weekly programming starting next Monday!


Other standing “Lynne” occasions.


MOVEMENT PREP: Lax Ball Pecs, 2 minutes per side. Lax Ball Glutes/IT Band/QL 2 minutes per side. Band Rack Stretch, 30 seconds per side. Band Overhead Stretch, 30 seconds per side. Band Pec Stretch, 30 seconds per side. 3 Rounds of: Yoga Push-ups, 3 reps. Inverted Hand Push-ups, 3 reps. Wrestler Rolls, 3 reps.

Feel like your pecs are always tight?  Feel like your overhead position always feels pinchy? Check out this great piece (not technically WFS) on why you need to stretch your pecs, and how.

SKILL WORK: Review the Barbell Press.



5 Rounds for Max Reps of:

Barbell Press, @ 75% of max or 75% of bodyweight.

Pull-ups (may be kipped or strict today).

If you are doing strict pull-ups try aiming to use a band that gets you anywhere between 8-12reps guaranteed on your FIRST round.  You MUST rest at least 1 minute and no more than 2 minutes between rounds.

*Advanced Athletes: get 8 x 2 or 6 x 3 sets of deficit handstand push-ups in. Focus on head speed through the middle and elbow positioning. For the WOD: Complete “Lynne” with Ring Dips and Kipping Pull-ups – for those of you who can work up to at least 10 reps of Kipping Pull-ups for this WOD without difficulty, use a chest-to-bar pull-up. 

GYMNASTICS, with Rach at 6am and Danny at 630 and 730pm.

MOVEMENT PREP: Band Pec Stretch, Band Overhead, Band Around Shoulder, Band Rack Stretch – 30 seconds per side.  About 45 seconds of each: Cat Camel, Wrist Stretches, Inverted Hand Push-ups, Yoga Push-ups, Hollow Rocks, Superman Holds.




Complete 50 reps of: Strict HSPU, Kipping HSPU, attempts or push-ups (you pick!) – every time you break a set you owe a 15-rep hollow rock penalty.  Report the time you finish.

FOUNDATIONS, with Greg, at 730pm.

MOVEMENT PREP: Coach’s Choice, 10 minutes.

SKILL #1: Front Squat

SKILL #2: Dumbbell Push Press


Dumbbell Push Presses (choose your load), complete 40 reps*

*every minute on the minute complete 4 goblet squats (choose your load)

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