Workout of the Day: Wednesday, 10.30.13

Just a quick reminder that on Thursday (Halloween) we will not have a later night Hybrid session (630-830pm) and we will also NOT have an 830pm class. All other classes will be on as usual!Picture 8

WORKOUT OF THE DAY: 

MOVEMENT PREP: Lax Ball Shoulders and high hip pieces as needed, 3 minutes. Partner Assisted Distraction, grab a friend’s leg and pull gently (DO NOT TUG ON YOUR FRIEND’S APPENDAGES) for about 20 seconds on each side. Single Leg Deadlift Hold, 1 minute on each side (for perfect positioning!  You may use a counterbalance on the non-working leg side if you need to). (10 minutes).

SNATCH SKILL WORK (10 minutes) and EMOM WORK (roughly 10-12 minutes including clean-up): To keep this skill in the rotation! This work will be light and fast. Land in a squat if you can, but if you can’t do that well, land in a power position that will eventually allow you to squat perfectly (sooooo, not spread eagle!)

STRENGTH: 1 rep from the floor with a Pause at the High Hang (Position 1) – at a DOABLE load that will be chosen by the athlete with the Coaches’ Help (about 60-70% of the athletes best snatch), EMOM for 10 minutes. Be sure to express Positions 3 and 2 on the way to 1.  Use a chalk line (again) to keep any forward momentum in check. Remember to be amped that the Total is THIS weekend!

CONDITIONING: 2 Rounds for time of: 400m Run, Russian Kettlebell Swings (21 reps at a load of your choice), Burpees (21 reps), 500m Row. (15 minute cap – those who are prioritizing the Total are encouraged to opt out of this conditioning piece)

Leave A Comment

Current ye@r *

Crossfit Journal Logo   OPEX On Journey

© 2013 Crossfit Center City | 1229 Chestnut Street, Basement, Philadelphia PA 19107 | 267.909.8210 | info@crossfitcc.com
Website Design by Sayra Lopez / Maintained by B Two Design