Workout of the Day: Friday, 3.17.2017.


WORKOUT OF THE DAY:

MOVEMENT PREP:
20 banded good mornings
20 x-band walks each way
10 air squats
10 Spider-Man steps
10 reverse lunges/side
10 pause jump squats
10 SL Glute bridge/side
10 burpees

CONDITIONING:
CrossFit Open 17.4
Complete as many rounds and reps as possible in
13 minutes of:
55 deadlifts (225/155)
55 wall-ball shots (20/14, 10’/9′)
55-calorie row
55 handstand push-ups

Scaled:
Men deadlift 135 lb., throw 20-lb. ball to 9-ft. target and perform hand-release push-ups
Women deadlift 95 lb., throw 10-lb. ball to 9-ft. target and perform hand-release push-ups

SQUATTING:

MOVEMENT PREP:
Foam Roll T-Spine, Quads- 4min
Pigeon Pose x 1min/side
2 rounds:
w/PVC in back rack:
10 Pause Jump Squats
10 Duck Walks
10 Jump Squats
10 Forward Lunge

STRENGTH:
A. 10min EMOM– Box Front Squats x 2– squat to a box that puts you at or just below parallel
-deload onto box and EXPLODE up. Maximum speed, squeeze glutes at the top.
-start at 65% of 1RM and build by feel

B1. Weighted Hip Thrusts w/2sec pause at top x 12 x 4 sets
B2. Weighted Back/Hip Extension on GHD x 12 @21X3 x 4 sets

C1. Barbell Back Rack Reverse Lunge @22X1 x 6/side x 4 sets –make sure you’re stable at the bottom before you drive up HARD.
C2. Monster Band March (band around toes) x 30/side
C3. Sorenson Hold x Max Effort

BIKES N BELLS

MOVEMENT PREP:
2 rounds
10 Glute Bridges
:20 Hollow Hold
5 SLOW air squats

STRENGTH:
15 min AMRAP
20 Db Front Rack Squats
10/side SA Ring Row
30 Plank Shoulder Taps

CONDITIONING:
8 rounds
AD :15 On :45 Off

Finisher
3 min Breathing

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