Workout of the Day: Friday, 2.14.14

Happy Friday! This seemed relevant :)

WORKOUT OF THE DAY:

MOVEMENT PREP: Spend time rotating through 3 stations: 1 minute Wall Quad Stretch, 1 minute opposite leg Wall Quad Stretch, 1 minute Lateral Lunging (alternating), 1 minute Spiderman (alternating), 1 minute Band-Assisted Lat Stretch, opposite arm 1 minute Band-Assisted Lat Stretch.
SKILL WORK:
Clean and Jerk
CONDITIONING:
Judged!
AMRAP in 10 minutes:
30 Clean and Jerks (135/95)
50 Wallballs (20/14)
AMRAP in the remaining time: Double Unders
*Treat this like an Open WOD. Do your best to complete the entire thing rx’d even if it means you can’t get through it all!  Also, have your judge note your “Grace” time and add this to your board score!

Below: Justin, a member of CFCC’s PhillyFit program completes a dumbbell clean. Whether you are pulling a barbell or a dumbbell the positioning is the same – the big difference here is that in cleaning with dumbbells you will be made to be more aware of which arm is pulling less or more than the other – and your brain will eventually even out your recruitment patterns.  This is a good thing and one of the MANY of the reasons that PhillyFit is a program that can challenge even the most experienced of athletes.  Single arm and single leg work is a daily part of the program and an integral part of the goal of this part of CFCC – PhillyFit aims to create a well-balanced athlete: balanced strength, pure conditioning, and mobility are the biggest priorities of this program.  If you or a friend are interested in trying PhillyFit out don’t forget you can drop-in to Saturday sessions at 12pm for $20 with no other prior experience AND you can always check out what the PhillyFit-ers are up to here.
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