Workout of the Day: Thursday, 11.14.13

If you don’t have time to do it right, when will you have time to do it over? – John Wooden




3 mins lax ball hips and pecs
Pec roll – 30s/side in T, 30s/side in Y (add scorpion twist)
5 x 5s ohs wall hold with PVC. Toes ahead, feet closer. If super easy, sa kb ohs

SKILL WORK: High Hang Snatch, Hang Snatch, Overhead Squat

POWER: High Hang Snatch, Hang Snatch, Overhead Squat with a 5-second hold in the bottom – up to a peak set with a Coach, and then repeat at that load EMOM for 5 minutes.  This peak set will be very light – aim for PERFECT reps here.

ASSISTANCE WORK: WEEK B: 3 sets of 10 reps per side: Single Leg Deadlift (double kb loaded), TGU Sit-up to Hand (kettlebell loaded).

More help with the Single Leg Deadlift.

An excellent review of Turkish Get Up mechanics for those of you who are struggling!

Below, Rachel Shanok, a Physical Therapist who also happens to be a friend of mine (she was the FIRST person I coached in CrossFit training EVER!) helps Morgan to complete the TGU Sit-up we are completing in class today. As you can see, Rachel is cuing Morgan to keep her thumb faced in toward her body and to the wall behind her (externally rotating at the arm).  Morgan is using a 15# kettlebell and this is HARD!
Morgan was at CrossFit 215 to see Rachel who offers CrossFit-specific Physical Therapy for all kinds of aches and pains through her business called R.A.R.E. – more info on R.A.R.E is here, but if you are interested in how R.A.R.E. can help you, please don’t hesitate to shoot me an email: – I’d love to let you know how and/or go with you!  I learn a lot during these trips and so you will you!

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