Workout of the Day: Thursday, 9.12.13

Below, deadlifts from the last CrossFit Total for #throwbackthursday – the next CrossFit Total is November 1st and 2nd! Also worth noting is that the CrossFit Total will be RIGHT after the completion of the BCCC – a great test of your ability to eat in a way that supports your STRENGTH.

The Nutrition Seminar for this Body Composition Change Challenge (#BCCC) will be on Wednesday 9/18 – 6:30-8:30pm – notes from the seminar will be available and many more mini-seminars (Q&As!) will be held throughout this 30-day challenge.

Measurements will be on Monday 9/23 and Wednesday 9/25 in the morning with Meg. Then Tuesday 9/24 and and Wednesday 9/26 in the evening (4:30-7:30), with Greg.  Some new more personal options for the BCCC are also being planned as well.  Stay tuned!

deadlift pic stitch


MOVEMENT PREP: Lax Ball Shoulders, 3 minutes. Lat Stretch, 1 minute on each side. Deep Squat to Long Sit – 8x (use a band or bar where needed). (see this video for what the deep squat to long sit is). Hand Balancing, Handstand Walking, or Accurate Kick-ups, practice for 3 minutes.

FOR QUALITY: EMOM for 5 minutes Handstand Push-ups with a Deficit.  Pick any number between 3-6 reps per minute to complete and choose your level of difficulty.  If you do not have HSPU yet you may choose to complete negatives or kick-ups.  If you would like to use this time to work on your push-up strength you may use bands to scale push-ups for the same rep ranges as well. Remember, total volume should not exceed 30 reps.

STRENGTH: Deadlifts, see the format below.

The “Speed” format being used is this:

You will begin your lifting at 60% of your best tested lift and move up to 75% but no more than this depending on how your form and speed are progressing. The lifting will be a 10-minute long EMOM (Every Minute on the Minute) set where each minute begins with a set of two reps and you can spend the remainder of the minute prepping for your next set.

Written out the format is: EMOM (10 minutes): 60% of 1RM x 2, 60% of 1RM x 2, 70% of 1RM x 2, 70% of 1RM x 2, 75% of 1RM x 2, 75% of 1RM x 2, then, the remaining four minutes are up to yours or a Coaches discretion load-wise but you may not go above 75%.

Reps should feel heavy, but like you can push against them with good form.  The 7th set or so should feel like it gets a little faster.  As noted, this entire effort will take 10 minutes, but with explanation, set-up, and breakdown, we are anticipating that it will take at least 20-25 minutes. This still leaves us time on these days for other work during a session so that’s our plan!


For time: 10, 9, 8, 7… to 1 reps of:

Burpees Tuck Jumps

Toes to Bar

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