Workout of the Day: Thursday, 5.29.14

“Basketball is an intricate, high-speed game filled with split-second, spontaneous decisions. But that spontaneity is possible only when everyone first engages in hours of highly repetitive and structured practice–perfecting their shooting, dribbling, and passing and running plays over and over again–and agrees to play a carefully defined role on the court. . . . spontaneity isn’t random.” ― Malcolm Gladwell



MOVEMENT PREP: Lax Ball Feet, Calves, 5 minutes. 1 minute per side of the “True Hip Flexor Stretch“, Then, 1 round of: 10 Yoga Push-ups, 10 (5 per side) Spiderman Steps plus Reach Behind, 10 (5 per side) Single Leg Deadlift plus Reach Forward, 10 (5 per side) Single Leg Glute Bridges, 10 Bird-dogs (5 per side) with a Reach and Crunch in the Center to get the Elbow to Hit the Knee.
STRENGTH: Conventional Deadlift, work up to a heavy set of 3 within 20 minutes.
AMRAP in 15 minutes of:
20 Russian Kettlebell Swings (2/1.5)
10-20-30-40-50-60, etc.
*So, for every round you’ll do the same # of KBSwings, but your # of DU will increase by 10 reps. 

Just in case you haven’t seen it yet – this is a MUST.

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