Workout of the Day: Tuesday, 5.16.2017.


WORKOUT OF THE DAY:

MOVEMENT PREP:
Lying Pec Stretch x 1min/side
Theraband Pull Aparts x 20
Prone TBand Pass Thru x 20

2 rounds:
10 Athletic Burpees
10 Scap Push ups
10 Yoga Push ups

STRENGTH:
4 sets:
A1. DB Hex Press x 8– keep it fast
A2. Foot Elevated Ring Row x 8- should be unbroken

CONDITIONING:
12min AMRAP:
6 Ring Dips*/(3/2 Ring Muscle-up)**
12 DB Burpees (45/20)

OPTIONAL FINISHER:
3 sets:
3 TGU/side
20 Banded Tricep Pull down
20 Hammer Curls

GYMNASTICS:

MOVEMENT PREP:
Wrists
Plank-DDHS press x 10
Wall Angel x 10
Scap Push up x 10
Windmill x 10
Hollow x 20
Arch x 20
Jumping Jack x 50

STRENGTH:

A. Straddle lower/Snap to Handstand x 3 x 2

B1. L sit on flat surface :20-:30 — boxes, plates, etc. If this is getting strong, let’s start working on turning your fingers backward.

B2. Tuck Planche :10 x 3

B3. Push up – Depth Push up x 5

B4. S2W Kipping HSPU x 5-7

INTRO-TO-OLY:

MOVEMENT PREP:
Super Front Rack Stretch- 1min/side
Banded Hip Distraction- 1min/side
10 Narrow Grip OHS
10 SL DLs w/PVC pipe
10 Bird Dogs w/:02 hold

STRENGTH:
A. Hang Muscle Snatch + Muscle Snatch (1+1) – moderate load, grease the groove and feel strong overhead. 4 sets at the same weight once you’ve found a comfortable working weight.

B. Hang Snatch + Snatch (2+2) x 3-5 working sets.

SQUATTING

MOVEMENT PREP:
Foam Roll/Lax Hammies x 3min
2-3 rounds:
Single Arm KB RDL x 10/side
Banded Good Morning x 20
Jumping Goblet Squat x 10
Cossack Squat x 8/side

STRENGTH:
A1. Back Squat x 5 @55-65% x 5 sets
A2. Back Extension @21X1 x 8

B1. Belt Squat x 8 x 4 sets- stay FAST
B2. Glute Ham Raise x 8 x 4 sets

C1. Prone Single Leg Hamstring Curl x 10/side x 3 sets
C2. Standing Straight Leg Banded Rotation x 10/side x 3 sets

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