Workout of the Day, Saturday, 4.20.13

HYBRID/ADVANCED OLY, 9-11am, 1-3pm, with Coach Jim.

WORKOUT OF THE DAY, with Chris at 9am, with Erin at 1pm.

SQUATTING ONLY, with Chris and Erin, at 10am.

OLY BASICS, with Jim, Erin, and Chris, 11-1230pm.

BEACH SEASON, with Chris, 1pm.



MOVEMENT PREP: Deep Belly Breathing + Lat Stretch, 1 minute. Then: 20 passes on the Foam Roll on the T-Spine, (Test Front Squat rack position), Racked Tricep Mashing Р2 minutes per side, (Test Receiving Position for the Squat Clean), Band Distracted Ankle Stretching, 1 minute per side. Lax Ball Soleus, 2 minutes per side.

This warm-up will make a lot of sense if you watch this. :)

SKILL WORK: The Squat Clean – take a little time to review the skill and try to work up in weight to something that works comfortably for you for the metcon.


From the Floor, complete for time:

Front Squat (135/95), 12

Double Unders, 20 reps

Front Squat (135/95), 10 reps

Double Unders, 20 reps

Front Squat (135/95), 8 reps

Double Unders, 20 reps

Front Squat (135/95), 6 reps

Double Unders, 20 reps

Front Squat (135/95), 4 reps

Double Unders, 20 reps

Front Squat (135/95), 2 reps

With a 20 minute cap.

POSTURAL RESTORATION: Wall Quad Stretch, accumulate at least 2 full minutes per side.

A word on elbow mechanics:


MOVEMENT PREP: Lax Ball Shoulders, 5 minutes. Band Overhead Stretch, 1 minute per side (lean a bit to find new sticky spots).  Band Around the Shoulder, Hand Behind the Back, 1 minute per side. Band Pec Stretch, 1 minute per side. 3 Rounds of: 5 Yoga Push-ups, 5 Inverted Hand Push-ups, 5 Ring Rows, 5 Hollow Rocks.

SKILL WORK: Break down the movements of the conditioning for today and practice them.


Five rounds for QUALITY:
135/95 pound Bench press, 15 reps. (take a spot here)
Ring Row (use a supinated grip here), 15 reps.
Barbell Roll-out, 15 reps.


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