Workout of the Day: Monday, 3.20.2017.


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:
A1. Back Squat @17X1 x 2
–75%+, No Rest x 5 sets
A2. Depth Jumps to Box x 3 x 5 sets
–Start on top of 20″ box, step off and react as fast as possible, jumping up to a 2nd box. Scale height as necessary for safety and ability.
A3. HSPU w/ ME negative x 2-3 x 5 sets – As Slow As Possible, optional press out, optional deficit
A4. Pull up w/ME negative x 3-5 x 5 sets. Optional pull up– if you can do a slow negative but no pull up, lose the band and jump up/step up to bar. Band scaling still appropriate to accomplish chin over bar hold.

CONDITIONING:
-12min Cap
9-6-3
Thrusters (135/95)
Weighted Pull ups (45/20)

-Pull ups may be weighted using belts w/plates or KBs, or by holding DBs between your knees, ankles, or feet.
-This is intended to be heavy and challenging. Scale to a weight that you may not be able to do for 9 unbroken, but you can definitely get 3-5 in a row. For pull-ups, adjust so that you can get 3-5 unbroken, but not necessarily 9.

SQUATTING

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

STRENGTH:
A1. Back Squat @ 17X1 x 2 x 6-8 sets
–First set is at 65% 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
–Scale these up to jumping to a raised target if you’re able (45# plate, for example)
–Rest 2-4min between sets.

B. Barbell Good Morning @25X1 x 6 x 3 sets

C1. Supine Bridge on GHD x :45 x 3, Rest 1 min
C2. Bent Over Barbell Row x 10 x 3 sets
C3. Glute Ham Raise w/slow negative x 5-7, Rest 1 min

BIKES N BELLS

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

durABLE

PREP:
Bear Crawl 2 min
Goblet Squat hold 3 min
2 rounds
10 Dynamic Hang and Pull
10 Spiderman w/ Twist
10 Plank Reaches

WORK:
Stone Work –
Walking 120ft 5 sets

12 min EMOM :
30 – :45 Bar hang
1 min KB Farmers Walk :
30 – :45 KB Front Rack Hold
5 Stand to Sit

INTRO-TO-OLY:

MOVEMENT PREP:
Banded hip distraction- 1min/side
Lying Lat stretch – 1min/side
2 Rounds:
10 close grip OHS w/PVC
10 steps of duck walk w/pvc overhead
10 steps of backwards duck walk w/pvc overhead

STRENGTH:
A. Snatch w/ Pause Below the Knee (:03) + Snatch w/Pause Above the Knee (:03) (1+1)
-complete 6 working sets, building in load as form allows.

B. BTN PP + BTN Jerk (1+2)
– 6 working sets of the complex, working up to 85% of 1RM SJ

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