Workout of the Day: Tuesday, 3.14.2017.


WORKOUT OF THE DAY:

MOVEMENT PREP:
Banded Pull Through x 20
Banded Good Morning x 10
Banded X-Walk x 10
PVC Pass through x 10
PVC Around the World x 10
PVC OHS x 10
PVC Snatch grip Squat Press x 10
PVC Back Rack Duck Walk x 10
PVC Shoulder-width Hollow Rocks x 20
PVC Arch Rocks x 20

STRENGTH:
A. Snatch w/2sec pause at knee + OHS (1+2) x 5 sets
B. Sumo Deadlift @32X1 x 3 x 5 sets

CONDITIONING:
Row/Assault Bike for cals

:30on/:30off x 4 @100%
Rest 6 min
:30on/:30off x 4 @100%

If multiple heats are needed:
Heat 1: 0-3:30
Heat 2: 4:30-8:00

Heat 1: 9:30-13:00
Heat 2: 14:00-17:30

GYMNASTICS:

MOVEMENT PREP:
Wrist warm up
Shoulder Stretch 3 & 4
Wall V Stretch x :30
Pigeon x :30
Inchworm x 5
Pike up x 10
Straddle up x 10
Captain Morgan x 6/side
Wall Walk x 3 w/5sec pause

STRENGTH:
A1. Freestanding HS Hold 6″ from wall – collect 30 seconds, or 6 attempts x 3
A2. Ring Push up x 5-7 @31X1
A3. Frog Stand x :30

B1. Kipping HSPU (no contact with wall) x 4-7 x 3
B2. Paralette — Shoot Through x 4, Tuck Sit to Tuck Up x 4, Tuck Sit to Straddle x 4

C. Plank to Ball Pops — 1 min on, 1 min off x 3

SQUATTING:

MOVEMENT PREP:
2 rounds:
Slow Contralateral Deadbug x 10
Inchworm x 5
Duckwalk x 10
High Knee Lunge + Twist x 10
Cossack squat x 10
Glute Bridge x 10

STRENGTH:
A1. Back Squat @ 15X1 x 3 x 7 sets
–First set is at 60% of 1RM.
–Maintain tension at bottom of squat, and explode up.
–Continue building as long as you can move fast and with purpose.
A2. Shin Hops x 5 x 7 sets
Rest 2-4min between sets.

B. Barbell Good Morning @23X1 x 6-8 x 4 sets

C1. Supine Bridge on GHD x :35 x 3, Rest 1 min
C2. Sorensen Hold x :45 x 3, Rest 1 min

D1. Glute Ham Raise x 10 x 3 sets
D2. Bent Over Barbell Row x 8 x 3 sets

INTRO-TO-OLY:

MOVEMENT PREP:
3 minute general mobility
Bent Sit to Narrow Squat- 10 reps
Kneeling Bottoms Up KB Press- 5 reps/side
Standing W’s- 10 reps

STRENGTH:
A. Mid-Thigh Snatch + :03 Pause in the Catch x 3 reps -4-6
sets, building.
B. From the blocks: Clean Pull w/ :03 hold (stay flat footed) + Power Clean
– work up to 80% of 1RM Clean, complete 3 sets there.

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