Workout of the Day: Monday, 3.13.2017.


WORKOUT OF THE DAY:

MOVEMENT PREP:
2 rounds:
30′ Lateral Lunge
30′ Spiderman step + OH Lunge
30′ Broad Jump
30′ High Knees
10 Scap Pull up
:20 Handstand Hold
:20 Hollow Hold
:20 Arch Hold

STRENGTH:
4 sets:
A1. Back Squat @ 15X1 x 2-3 @75-85%
A2. Hurdle jump + Broad Jump (3+1) x 3 — Use (3) 12″ hurdles
A3. Pull-up @51X1 x 5-7 (weighted if possible) or Muscle-up w/3 second pause before transition
A4. Deficit HSPU Negative w/5 second descent (optional press out)
x 3-5

CONDITIONING:
7 rounds (15min cap):
7 Thrusters (95/65)
7 Pull ups*/C2B**

SQUATTING:

MOVEMENT PREP:
2 rounds:
Slow Contralateral Deadbug x 10
Inchworm x 5
Duckwalk x 10
High Knee Lunge + Twist x 10
Cossack squat x 10
Glute Bridge x 10

STRENGTH:
A1. Back Squat @ 15X1 x 3 x 7 sets
–First set is at 60% of 1RM.
–Maintain tension at bottom of squat, and explode up.
–Continue building as long as you can move fast and with purpose.
A2. Shin Hops x 5 x 7 sets
Rest 2-4min between sets.

B. Barbell Good Morning @23X1 x 6-8 x 4 sets

C1. Supine Bridge on GHD x :35 x 3, Rest 1 min
C2. Sorensen Hold x :45 x 3, Rest 1 min

D1. Glute Ham Raise x 10 x 3 sets
D2. Bent Over Barbell Row x 8 x 3 sets

INTRO-TO-OLY:

MOVEMENT PREP:
3 minute general mobility
Bent Sit to Narrow Squat- 10 reps
Kneeling Bottoms Up KB Press- 5 reps/side
Standing W’s- 10 reps

STRENGTH:
A. Mid-Thigh Snatch + :03 Pause in the Catch x 3 reps -4-6
sets, building.
B. From the blocks: Clean Pull w/ :03 hold (stay flat footed) + Power Clean
– work up to 80% of 1RM Clean, complete 3 sets there.

BIKES N BELLS:

MOVEMENT PREP:
Floor Routine

STRENGTH:
Strength
10 min EMOM
A1 SA OH KB Squat 5 – 8/side
A2 KB Plank Pull Throughs x 10 reps

CONDITIONING:
4 min AMRAP
10 Goblet Squats
10 Tuck Jumps
10 Jumping Jacks
Rest 3 min
REPEAT

Finisher
Accumulate 2:30-5 min Hang from a bar

durABLE:

MOVEMENT PREP:
Bear Crawl 2 min Goblet Squat hold 2 min 2 rounds 10 Dynamic Hang
and Pull 10 Kneeling Sprawls 10 Plank Reaches Stone

WORK:
Side Lifts sets of 3 – 5/side
Partner AB
–Accumulate 100 Cal while biker
holds a KB in each hand.
–KB cannot touch the ground or rest on the lap. Can be held in front rack, overhead, or farmers Partners can
switch at will.

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