Workout of the Day: Thursday, 3.16.2017.


WORKOUT OF THE DAY:

MOVEMENT PREP:
Gastroc/Soleus stretch- 1min/side
Lying Pec stretch- 1min/side
2 rounds:
30′ Burpee Broad Jump
30′ High Knees
10 Yoga Push up
10 Scap Push up
5 Deck squat

STRENGTH:
A1. Plank-to-Plank Accuracy Jumps x 6 x 4 sets
A2. Deck Squat + Forward Roll x 4 x 4 sets

Pick a set of dumbbells and power through these 3 movements:
B1. DB Hammer Curl x 16
B2. DB Push Press x 12
B3. DB Lateral Raise x 8
Rest 2-3min

CONDITIONING:
3 rounds for time:
15 Push-ups*/Plyo Push-ups**
30 Sit-ups
45 Double-Unders (scale to 90 single unders)

GYMNASTICS

MOVEMENT PREP:
Softball Lats- 1min/side
Arch-ups x 10
Hollow Hold x 10
Weighted PVC compression x 1min
Side wrist raise x 10
V-sit Wall stretch x 1min
20 mountain climbers
20 Jumping Jacks
10 burpees

STRENGTH:
A1. Ring Pull ups @21X2 x 4-6
A2. Low L-sit/Sit up drill x :30/3 w/10sec hold

B1. Ring Dip @22X2 x 8
B2. Active Middle Split x :45

C1. Hang Sequence 2 :05/position (Pronated/R arm/L arm/Supinated, etc)
C2. Weighted Pull back x 12

D1. Self-spotted Muscle-up x 3
D2. Pike up x 15
D3. Weighted Russian Twist x 10/side
D4. Hollow Rock x 20

INTRO-TO-OLY

MOVEMENT PREP:
2 rounds of :
PVC OHS @ 33×1 tempo x 5 reps
Lying I’s from Childs Pose – 5x/side
Hollow Hold x :20 seconds

STRENGTH:
A. Tall Clean + Hang Clean (1+1)
– Start the tall clean from triple extension, and focus on recieveing the bar tight, then drop to the
knee for a full squat clean. 5 sets, building.
B. Snatch DL + Shrug (5 sec. to reach extension) + Snatch High Pull + Snatch
-4 sets at 80% 1RM Snatch.

Leave A Comment

Crossfit Journal Logo   OPEX On Journey CrossFit Kids FMS Certified

© 2017 Crossfit Center City | 1229 Chestnut Street, Basement, Philadelphia PA 19107 | 267.909.8210 | info@crossfitcc.com
Website Design by Sayra Lopez