1/20/18

Training Pit CrossFit (Hollywood, FL) – CrossFit

warmup Run, wall walk, lunges, wall squats (No Measure)

Warmup

2 rounds

100m run

2 wall walks

6 spiderman lunges

10 wall squats + 10 second hold

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP

20 wall balls (20/14)

200M ski erg

12/9 calories on assault bike

15 ring dips / stationary / or 30 box dips

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1/19/18

Training Pit CrossFit (Hollywood, FL) – CrossFit

KB Novo Flow warmup (No Measure)

“Novo” Kb Warm Up Flow, 1 round:

16 single arm single leg deadlift (8L/8R),

12 kb floor press with sit up (6L/6R),

8 goblet squats,

12 kb kickstand rows (6L/6R),

16 single leg glute bridges (8L/8R),

100′ overhead carry,

calf stretch 30s per side,

pec smash 30s per side

https://www.youtube.com/watch?v=7eVzLMbDmVk&feature=youtu.be

Push Press (7×1 Push Press ( 85-95%). Superset single leg RDL)

Single Leg RDL (7×3 (per leg) with 2 DBs)

Single Leg Romanian Deadlift using double DB or KB or even barbell if you need heavier

Metcon (AMRAP – Rounds and Reps)

13 minute AMRAP (as many reps as possible)

1-2-3-4…

Strict Chin-up

D-ball G2S (100/70)

40 double unders in between

1/18/18

Training Pit CrossFit (Hollywood, FL) – CrossFit

warmup – 400m row, RDL, good morning, snatch grip behind neck press (No Measure)

400m row

Barbell Warm up

-10 romanian deadlifts

-10 good mornings

-10 behind the neck presses

Warm-up (No Measure)

hang squat snatch tech work

HPS+ Hang Sqt Snatch + OHS (1-1-1-1….)

Spend 10 minutes working up to a challenging hang power snatch + hang squat snatch + overhead squat. Or perform 2 reps of the complex on the minute each minute for 5 minutes (at 50-70% of max snatch).

Metcon (Time)

4 rounds

7 hang power snatch (115/75)

7 thrusters (same)

14 toes-to-bar

400m run

**rest 1 minute**

1/17/18

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

2 rounds:

8 squat jumps,

3 inch worms,

3 crab bridge,

8-12 hollow rocks,

then 2 sets of 5 with the empty bar:

Jefferson curl (rounded back deadlift),

bent over row,

hang muscle clean,

shoulder press,

hang squat clean

Deadlift (7×1 (find 1RM))

CrossFit Games Open 14.3 (AMRAP – Reps)

8-Minute AMRAP:

10 Deadlifts, 135# / 95#

15 Box Jumps, 24″ / 20″

15 Deadlifts, 185# / 135#

15 Box Jumps, 24″ / 20″

20 Deadlifts, 225# / 155#

15 Box Jumps, 24″ / 20″

25 Deadlifts, 275# / 185#

15 Box Jumps, 24″ / 20″

30 Deadlifts, 315# / 205#

15 Box Jumps, 24″ / 20″

35 Deadlifts, 365# / 225#

15 Box Jumps, 24″ / 20″

Metcon (No Measure)

‘Cash Out’: 5 rounds

10 goblet squats,

30 double unders,

OR hypertrophy 3 sets of

12 weighted ring dips in a superset with

12 ‘Goblet Squats with kb/db

1/16/18

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

2 sets of

10 reverse lunge steps,

10 sit ups,

7 hang scap retratcions

7 OHS w/PVC

then 3 sets of 5 with an empty bar:

straight leg deadlift,

OH squat,

hang muscle/power clean, shoulder press

Overhead Squat (10 min working up to (80-90%) for 3 reps)

Metcon (Time)

15-12-9-6-3

front squats (95/65)

chest to bar pullups

Dumbbell overhead reverse lunge steps -one hand, 1 leg = 1 rep – (50/35)

Russian Kb Swing (70/53)

1/15/18

Training Pit CrossFit (Hollywood, FL) – CrossFit

KB Novo Flow warmup (No Measure)

“Novo” Kb Warm Up Flow, 1 round:

16 single arm single leg deadlift (8L/8R),

12 kb floor press with sit up (6L/6R),

8 goblet squats,

12 kb kickstand rows (6L/6R),

16 single leg glute bridges (8L/8R),

100′ overhead carry,

calf stretch 30s per side,

pec smash 30s per side

https://www.youtube.com/watch?v=7eVzLMbDmVk&feature=youtu.be

Push Press (5×3 Push Press ( 80-90%). Superset single leg RDL)

Single Leg RDL (5×5 (per leg) with 2 DBs)

Single Leg Romanian Deadlift using double DB or KB or even barbell if you need heavier

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

5 muscle ups / scale with bar MU or 10 strict pullups (band assisted if needed)

10 Burpees

25 Double Unders

1/13/18

Training Pit CrossFit (Hollywood, FL) – CrossFit

Coaches choice warmup (No Measure)

NO LINE DRILL. should be warming up specific to Strength and Metcon part

Metcon (AMRAP – Rounds and Reps)

25 minute AMRAP – 2 partner workout

12 Floor press (155/65) – split as desired

1000m row – split as desired

15 partner high five pushups (working together)

20 partner med ball pass sit-ups (20/14) (both do situps but 1 with ball and pass)

200m med ball run, together