Workout of the Day: Monday, 3.3.14

Friends, don’t forget that there’s CROGA this evening at 730pm! Come out and reset your positions so you’ll feel great for the week ahead!

“When the going gets tough, the tough get going. Don’t beg, cry, alibi, sulk, or lose your self-control; but do maintain poise, condition, alertness, confidence, industriousness, enthusiasm, fight, and desire.”

- John Wooden

DSC_6569

WORKOUT OF THE DAY:

MOVEMENT PREP: Lax Ball Serratus, 1 minute per side. Lax Ball Upper Traps in Glute Bridge, 1 minute per side. 3 rounds of: 2 Wall Walk Ups, 2 Spiderman Steps Per Side (elbow to floor, then stand and reach behind toward front knee), 2 Lateral Lunges, 2 Yoga Push-ups, 2 Pause in the Bottom Jump Squats.
STRENGTH: Back Squat – work up to 80% of max and then complete in singles or doubles, AMRAP in 5 minutes of Back Squats. Keep these FAST. If you are starting to slow down completing doubles, drop to singles. If your singles slow down, rest more between singles. Report your number of reps.
SKILL WORK: Clean and Thruster = CLUSTER!
CONDITIONING: AMRAP in 7 minutes of: Squat Clean Thruster (155/105) – at the top of every minute, complete 5 Chest to Bar Pull-ups or a set of 1, 2, or 3 Muscle-ups as your skill level allows.

A little CLUSTER review:

Leave A Comment

Crossfit Journal Logo   OPEX On Journey

© 2013 Crossfit Center City | 1229 Chestnut Street, Basement, Philadelphia PA 19107 | 267.909.8210 | info@crossfitcc.com
Website Design by Sayra Lopez / Maintained by B Two Design