Workout of the Day: Thursday, 10.31.13

Please remember that the 630-830pm Hybrid class is cancelled tonight AND there is no 830pm class this evening!  All other classes are on as usual.  Also, if you haven’t yet, take a look at the new Hybrid schedule and programming!

Stache Showdown sign-up is officially up -

go here for all the info and to sign up with your moustachioed partner.

DSC_2035

WORKOUT OF THE DAY:

MOVEMENT PREP: Foam Roll as needed for 3 minutes. Then complete 2 rounds of: 5 Samson Lunge Steps on each side (with arms overhead!), a 20-30 second Lat Raise (or, the first portion of the Lever – push the pull-up bar down toward your feet while the arms and body are straight), Lying Lower Trap Raise (10 reps on each side, plus a 10 second hold).

HANDSTAND PUSH-UP and PUSH-UP STRENGTH WORK: As it has been in this cycle! – but minimize slower reps today to maximize the Total.

STRENGTH: Speed Deadlifts EMOM 6 minutes at 60% x 2, 60% x 2, 70% x 2, 70% x 2, 75% x 2, 75% x 2.

Use the remainder of your time today to work on gymnastics skills (double unders, pull-ups, etc.) and mobility.

Leave A Comment

Current day month ye@r *

Crossfit Journal Logo

© 2013 Crossfit Center City | 1229 Chestnut Street, Basement, Philadelphia PA 19107 | 267.909.8210 | info@crossfitcc.com
Website Design by Sayra Lopez / Maintained by B Two Design