Workout of the Day: Sunday, 11.24.13

Below, just a little bit of fun that was had on Saturday morning in the Strongman dominant Workout of the Day!

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WORKOUT OF THE DAY:

MOVEMENT PREP: Taken from here.

Use a mat to keep your knees from getting sore!

Kneel to Open Hip – 1 minute.
Kneel to Open Hip to Lunge – 2 minutes (feel out different positions)
Figure 4 to Figure 4 – 1 minute.
Figure 4 to Figure 4 to Open Hip on each side – 1 minute.
Figure 4 to Figure 4 to Open Hip to Lunge on each side – 1 minute.
Kneel to Stand with Ankle Emphasis – 1 minute.
Kneeling Rocks to Shoulder Rolls – 1 minute.
Crawling with Knees barely off the ground – 1 minute.
Roll to Figure Four – 1 minute.

And then add: one minute of Dead Bug Practice.

15 minutes.

STRENGTH: 1 1/4 Front Squat – hit the bottom of the squat, come up about a 1/4 of the way, come back up – these equals 1 rep. Complete 2 reps every 2 minutes for 20 minutes following these projected percentages: 1st set: 50% of best single x 3, 2nd set: 50% of best single x 3, 3rd set: 60% of best single x 3, 4th set: 60% of best single x 3, 5th set: 65% of best single x 3, 6th set: 65% of best single x 3, 7th set: 75% of best single x 3, 8th set: 75% of best single x 3, 9th set: 75% of best single x 3, 10th set: 75% of best single x 3.

25 minutes – including set-up and breakdown.

CONDITIONING: 

“Rocksteady”
AMRAP 15
6 Handstand Push-ups
12 Kettlebell Swings (70, 53#)
200m Run (7-eleven and back)

We had SO much fun rock climbing yesterday!  It was a great way to learn to USE what you’ve gained in doing CrossFit. We really hope you’ll come with us next time – we’ll definitely be going again in December!

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GYMNASTICS:

MOVEMENT PREP: Lax Ball Pec Minor 1 minute on each side. Massage tight neck muscles and scalenes that are tight 1 minute per side. Activate Grip via Doc Perry for 10 seconds. Then: perform the Perrin Buttz Warm-up (written on the left side of the board).
SKILL #1: The Candlestick Roll
SKILL #2: The Rolling Pistol (may be scaled with mats)

For QUALITY:

10-to-1:

  • Standing Dumbbell Inverted Cross
  • Wide Grip Bar Pull-up
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