Member of the Month
Once a month, our community votes to recognize a single member who embodies the spirit of CrossFit Center City. He/she is someone who has a good attitude, even on the toughest days, is always there to lend support to fellow athletes, and generally goes the extra mile to help build our community to become even more awesome. Tomorrow we will be collecting ballots for MOTM. Please submit your vote or email info@crossfitcc.com. Check out all of our past Members of the month here!
WORKOUT OF THE DAY:
*After today we are de-loading for the rest of the week and picking back up next week*
MOVEMENT PREP: Spiderman/wall quad stretch 1 min per leg, Super front rack stretch 1 min/side
1 rd: X-band walk 30ft/direction, 10 sumo squat to stand, 10 t’s w/10 sec hold on last rep, 10 i’s w/10 sec hold on last rep
STRENGTH:
A. Clean & Jerk – build to a heavy single in 12 minutes
*if overhead stability is an issue, build to a heavy clean, no jerk*
CONDITIONING:
3 Rounds
21 Back Squat (135/95#)
15 Box Jumps (24/20″)
9 Strict HSPU
*back squat comes from the floor*
*scale to kipping hspu or 4 wall walks*
Board Score: ST(A), COND(Time)
GYMNASTICS:
MOVEMENT PREP: Theraband warm up part 1, partner shoulder stretches 1 and 2
STRENGTH:
A. Kipping MU x 1-2 reps every minute x 5 minutes
-or seated jumping MU practice
B1. Strict T2B or L-Raise x 10-12 reps x 3 sets
-partner supports back
B2. Ring Dip Support Hold (10 sec) + Negative (3 sec) + Bottom Hold (3-5 sec) x 1-2 x 3 sets
C. Hollow to Arch Rolls x 10/direction x 3 sets
FINISHER: Time permitting
Wall Walk w/10 sec hold on each rep x 3 reps x 3-4 sets, Rest as needed
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