Workout of the Day: Friday, 5.12.2017.


WORKOUT OF THE DAY:

MOVEMENT PREP:
400m run
30′ High Knee Lunge + Twist
30′ Burpee Broad Jump
10 Scap Pull up
10 Kip Swings

STRENGTH:
A1. Pistols x 5/side x 4 sets
A2. Bar M/U x 3-5 x 4 sets
-scale to jumping bar m/u
A3. Negative Lever Lowers @ :10 x 3 x 4 sets

CONDITIONING:
“Death by Thrusters” (95/65)* (135/95)**
1 Thruster the 1st minute,
2 Thrusters the 2nd minute, etc
Until you are unable to complete all

-When you get knocked out of Thrusters, the next minute begins “Death by Burpees”, starting at 1 burpee.

-The workout concludes when the final person gets knocked out of “Death by Thrusters”

Board score: total reps

OPTIONAL FINISHER: if you missed a finisher from this week, complete it here.

SQUATTING

MOVEMENT PREP:
Cossack Squat x 6/side
Spiderman Step x 10
Glute Bridge x 20
Banded Good Morning x 20
Jump Squats x 10
Inchworm x 5

STRENGTH:
A. Front Squat- find 3RM

3 sets:
B1. Lunge + Dynamic Step up (R lunge + L Lunge + Step up) x 3/leg
–weight with DBs suitcase style.
B2. Hip/Back extension x 5
B3. Reverse Hyper on GHD x 10

Leave A Comment

Crossfit Journal Logo   OPEX On Journey CrossFit Kids FMS Certified

© 2017 Crossfit Center City | 1229 Chestnut Street, Basement, Philadelphia PA 19107 | 267.909.8210 | info@crossfitcc.com
Website Design by Sayra Lopez