Workout of the Day: Sunday, 12.8.13

Jordan carrying a Jordan at the Rittenhouse Run last year!

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WORKOUT OF THE DAY:

MOVEMENT PREP: Lax Ball Hips and Shoulders, 5 minutes. 2 rounds of: Samson Step Lunge – 1 minute, Adductor Mob – 1 minute, Dead Bug – 1 minute.

STRENGTH: Front Squat: Complete 3 reps every 2 minutes for 20 minutes following these projected percentages: 1st set: 60% of best single x 3, 2nd set: 60% of best single x 3, 3rd set: 70% of best single x 3, 4th set: 70% of best single x 3, 5th set: 75% of best single x 3, 6th set: 75% of best single x 3, 7th set: 80% of best single x 3, 8th set: 80% of best single x 3, 9th set: 80% of best single x 3, 10th set: 80% of best single x 3.

CONDITIONING: Complete for time: 150 American KB Swings (1.5/1) – every minute (EXCEPT for the first minute) complete 3 Toes to Bar.

Below, Coach Ave finding somewhere to do a pull-up in Rittenhouse Park during the Rittenhouse Run of 2011!

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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. 1 round of: Prone Ts – 10 reps + 10 second hold, Prone Lower Trap Extensions – 10 reps + 10 second hold, Glute Bridge – 10 reps + 10 second hold.

SKILL: Kipping! For newer athletes: a review of how to do it. For more experienced athletes: a review of the butterfly kip for those who would like to begin work on this skill. To those looking for a little practice time: complete posted skill work according to your level of ability.

FOR QUALITY complete: 5 rounds of: One set of unbroken pronated grip pull-ups (choose your band but complete no more than 10 reps per round), Mermaid Walk – 60ft.

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