Workout of the Day: Wednesday, 8.21.13

Looking for a snack?  Clif bars and Luna bars have some pretty delightful amounts of funky soy proteins and derivatives (here’s why that’s not a good idea).  You can TOTALLY do better. Grab a HERO Bar at the desk!

Picture 5

Wanna know how artificial light is wrecking your sleep AND what you can do about it? Chris Kresser gives you an easy option, and a really funny one here.


Alex Duncan featured in one of Hudson’s photos from this past weekend at CrossFit Generation. Alex’s job has moved him down south so this was his LAST hurrah with us!
We’ll miss you, Alex! Thanks for being here!


MOVEMENT PREP: Lax Ball Feet and Lower Legs, 3 minutes per side. Gastroc Soleus Stretch, 1 minute per side. Wall Quad Stretch from Spiderman,1 minute per side. Single Leg Squat Hold, 1 minute per side. Complete 3 rounds of: Single Leg Glute Bridge, 5 reps per side. Single Leg Deadlift, 5 reps per side.


“Lucky Dragon”**

5 Rounds for TOTAL time of, rest 1 minute in between EACH round:

Muscle-ups*, 5 reps

Deadlift (225/155), 10 reps

Box Jump (30/24), 15 reps

*If you do not have muscle-ups, complete 5 chest-to-bar pull-ups. If you are very familiar with the muscle-up drills, complete 5 tough standing ring row transitions. 

**This is a new CFCC Benchmark!

There is a MANDATORY 20 minute cap on this workout.

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