Workout of the Day: Friday, 1.17.14

Just in case you missed it and are a little confused, here’s why we are practicing the Open WODs on Fridays now.

What’s an OPEN WOD? Check this out to find out!

Have you signed up for the CrossFit Open yet?  You can here!

As we move into one of the most INTENSE periods of our year of training… it pays to know EXACTLY what INTENSITY is.  In the video below, you’ll hear Greg Glassman (Founder of CrossFit) defining what intensity is, AND what it is not.

WORKOUT OF THE DAY:

MOVEMENT PREP:
A. Release your Thoracic Spine over the Foam Roller for at least 2 minutes – hold on to a plate, wallball, or kettlebell to get the most out of this mobilization. (2 minutes).
B. Rack/Lat Stretch – take the band up into this position (below) holding tension at the elbow and turning at varying degrees of tension for at least 2 minutes on each side. (4 minutes).
C. Lax Ball your Quads and Adductors for 1 minute on 1 side. Then, Wall Quad Stretch for 1 minute, then Adductor Mob Stretch for 1 minute.  Then, switch sides for the Lax Balling and complete the Wall Quad Stretch, and Adductor Mob Stretch for 1 minute on that leg as well.  (6 minutes).

SKILL WORK: Clean and Jerk (Split and Push)

CONDITIONING:

JUDGED

WORKOUT 13.4: AMRAP 7 minutes of: Clean and Jerks (135/95), Toes to Bar – 3/3, 6/6, 9/9, etc.

All the details on 13.4 are here.

Just a little reminder about how to act during a judged workout :)

Anisha is showing off a great back position here as she sets up for a clean and jerk. No matter WHAT rep you're on during today's WOD, this has GOT to be your first thought every time you return your hands to the bar on the floor. It not only sets you up for a better position of power, it also guarantees you more longevity in the sport, and a more structurally sound position for the remainder of your reps to come!

Anisha is showing off a great back position here as she sets up for a clean and jerk. No matter WHAT rep you’re on during today’s WOD, this has GOT to be your first thought every time you return your hands to the bar on the floor. It not only sets you up for a better position of power, it also guarantees you more longevity in the sport, and a more structurally sound position for the remainder of your reps to come!

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