Workout of the Day: Monday, 8.19.13

“As human beings, our greatness lies not so much in being able to remake the world – that is the myth of the atomic age – as in being able to remake ourselves.” – Gandhi



Confused about what we’re doing?  Check out the programming post here.

This week we are completing this format for Front Squatting: Week 3: A, B (3 sets), and C (0 sets)

MOVEMENT PREP: Lax Ball Hips, 5 minutes. Rotate through 3 stations for 3 rounds: Tuck or L-Sit Hold, 10 seconds. Spiderman Stretch, 10 seconds at peak tension per side, Glute Bridge, 10 second hold.

STRENGTH: Front Squat, Cluster Day – Peak of 1 in the Front Squat (set timer to 15 minutes). Then, 3 Clusters. See this post for more on what these are and some clarification about how this will run throughout the cycle.

CONDITIONING: Allowed during extra time after class on the ergs in the back (please don’t bring the ergs to the front, we will need the room for squatting with the next class!)  Recommended rowing for today? Row 5 x 20 strokes.  Record your average stroke rate, average 500m pace, and meters. Rest as long as you need between bouts.

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