Workout of the Day: Monday, 5.15.2017.


This week will be a back off week in terms of strength and overall intensity. The past five weeks were a gradual build-up, and laid the foundation for the weeks following this one. Athletes are encouraged to stick to the prescribed percentages, hit the conditioning hard, and don’t supplement with lots of outside work. Take the recovery, rebuild, and reload. Next week starts volume phase #2.

WORKOUT OF THE DAY:

MOVEMENT PREP:
Banded Hamstring Stretch – 1min/side
2 rounds:
10 Jump Squats
10 Duck Walk forward/backward
10 Spiderman Step + Rotation Reach
10 Scap Push up
10 Scap Pull up
10 KB Front Rack Squat
10 KB OHS

STRENGTH:
A1. KB OHS x 5/side x 3 sets
A2. Strict Pull ups @21X1 x 5

CONDITIONING:
4 rounds for time:
400m run
20 Wall Balls
10 Power Snatch (95/65)

OPTIONAL FINISHER:
2-3 sets:
Jefferson Curl w/KB x 5
Straight arm banded pull down x 20
1-arm, 1-leg plank x :20/side

SQUATTING

MOVEMENT PREP:
Foam Roll Hamstrings, IT Band x 4min
Wall Quad Stretch x 1min/side

2 rounds:
20 Banded Good Morning
10/side Cossack Squat
10/side Reverse Lunge to High Knee
10 Jump Squat

STRENGTH:
A1. Back Squat x 5 @21X1 – 55-65% x 4 sets
A2. Sorensen Hold x :45

B1. Good Morning x 8 x 4 sets
B2. Dynamic Step up x 4/side

C1. Single Leg Weighted Hip Thrust x 5/side x 3 sets
C2. Prone Single Leg Hamstring Curl x 8/side x 3 sets

INTRO-TO-OLY:

MOVEMENT PREP:
Super Front Rack Stretch- 1min/side
Banded Hip Distraction- 1min/side
10 Narrow Grip OHS
10 SL DLs w/PVC pipe
10 Bird Dogs w/:02 hold

STRENGTH:
A. Hang Muscle Snatch + Muscle Snatch (1+1) – moderate load, grease the groove and feel strong overhead. 4 sets at the same weight once you’ve found a comfortable working weight.

B. Hang Snatch + Snatch (2+2) x 3-5 working sets.

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