Workout of the Day: Sunday, 2.2.14

WORKOUT OF THE DAY:

MOVEMENT PREP:

“How to make your back feel better when it’s been very busy.”

Lax Ball Hip Flexors, Quads, Adductors – 3 minutes per leg.

Band Distracted Wall Quad Stretch – perform against a box instead of a wall to gauge the direction and resistance of your band. – 2 minutes per leg.

Wall Supported Straddle, 2 minutes.

Wall Supported 90/90, 1 minutes per side.

Then, 3 rounds of: 3 Spiderman Steps per side, 3 Adductor Mobs per side, 3 Squat to Stands.

CONDITIONING:

Fight Gone Bad!

Three rounds of:
Wall-ball, 20/14 pound ball, 10/9 ft target (Reps)
Sumo deadlift high-pull, 75/53 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75/53 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

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GYMNASTICS:

MOVEMENT PREP: Test Handstand Position. Then complete: Band Distracted Lat Stretch + ER + swing the leg behind you, 1 minute on each side. Lax Ball to Sub Scap, 1 minute on each side. Lax Ball to Upper Traps in Glute Bridge, 1 minute on each side. Re-test Handstand Position.

SKILL WORK #1: Strict HSPU + Extra ROM with Bands
SKILL WORK #2: Ring Dip Strength Work: complete 6 sets of 4 Ring Dips, weighted where possible.
CONDITIONING:
3 rounds for time of:
10 strict HSPU
15 strict Ring Dips
20 strict Push-ups
25 strict Pull-ups
*Scale heavily here! Use LOTS of bands! These reps should be smooth and not stalling.

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OPEN GYM RECOMMENDATIONS:

ROW: Row a 2k @ 70% Aerobic Pace – Rest/Walk for 60 seconds in between 4 rounds.
For time: 5 Rounds: Row 500m, 15 Pull-up, 15 Thruster (75/50), 15 Burpees.

*Aim to keep the same pace per round with the highest possible output per round.

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