Workout of the Day: Wednesday, 3.15.2017.


WORKOUT OF THE DAY:

MOVEMENT PREP:
Super Front Rack Stretch x 1min/side
Kneeling Banded OH Lunge Stretch x 1min/side
2 rounds:
7 Glute Bridge w/2sec hold
7 Cat-Seal Shifts
7 V-up
7/side Lateral Lunge
7/side Jumping Lunge
7 Jumping Squats
7 Burpees

STRENGTH:
10min E2MOM (5 sets)
A. Clean + Jerk + Close-grip OH Squat (2+1+1)
-All cleans must pass through a squat -start at 60-70% of Clean
–not everyone will have the mobility for the close grip OHS. If it is too challenging, consider scaling to a front squat, or possibly performing a bear complex maneuver and adjusting your grip to snatch width for a Snatch-grip push press/push jerk into the OHS. Ask a coach if you’re not sure.

CONDITIONING:
9min AMRAP:
3 Toes to Bar
3 OHS (95/65)
6 Toes to Bar
6 OHS (95/65)
9 Toes to Bar
9 OHS (95/65)…etc.

BOARD SCORE:
ST(heaviest), COND (total reps)
If you finish the round of:
3- 6 reps
6- 18 reps
9- 36 reps
12- 60 reps
15- 90 reps
18- 126 reps
21- 168 reps
24- 216 reps
27-270 reps
30- 330 reps
33- 396 reps
36- 468 reps

SQUATTING

MOVEMENT PREP:
Foam Roll T-Spine, Quads- 4min
Pigeon Pose x 1min/side
2 rounds:
w/PVC in back rack:
10 Pause Jump Squats
10 Duck Walks
10 Jump Squats
10 Forward Lunge

STRENGTH:
A. 10min EMOM– Box Front Squats x 2– squat to a box that puts you at or just below parallel
-deload onto box and EXPLODE up. Maximum speed, squeeze glutes at the top.
-start at 65% of 1RM and build by feel

B1. Weighted Hip Thrusts w/2sec pause at top x 12 x 4 sets
B2. Weighted Back/Hip Extension on GHD x 12 @21X3 x 4 sets

C1. Barbell Back Rack Reverse Lunge @22X1 x 6/side x 4 sets –make sure you’re stable at the bottom before you drive up HARD.
C2. Monster Band March (band around toes) x 30/side
C3. Sorenson Hold x Max Effort

durABLE

MOVEMENT PREP:
Crab Walk 2 Passes Side Crawl 4 Passes 2 Rounds 10 T’s :10
Hold on last 10 I’s :10 Hold on last 10 Side Swings 10 Squat to
Stand

WORK:
Sandbag TGU 3/side x 6
During Rest do 5 breathes In for 5 Out for 5

15 min AMRAP
10 Burpee Box Jumps
10 Step ups w/ drive
5/side Over/Under the bar
:20 Handstand Hold

BIKES N BELLS

MOVEMENT PREP:
Prep game
Relay Style KB Plank race Down and back x2

STRENGTH:
5 min AMRAP Accumulate TGU

CONDITIONING:
1 min AD Sprint
Rest 2 min
5 sets
Compare to previous week

INTRO-TO-OLY

MOVEMENT PREP:
2 rounds of :
PVC OHS @ 33×1 tempo x 5 reps
Lying I’s from Childs Pose – 5x/side
Hollow Hold x :20 seconds

STRENGTH:
A. Tall Clean + Hang Clean (1+1)
– Start the tall clean from triple extension, and focus on receiving the bar tight, then drop to the
knee for a full squat clean. 5 sets, building.
B. Snatch DL + Shrug (5 sec. to reach extension) + Snatch High Pull + Snatch
-4 sets at 80% 1RM Snatch.

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