Closed for Beach workout!

Training Pit CrossFit (Hollywood, FL) – CrossFit

Metcon (No Measure)

Please remember we are CLOSED for the beach workout today!

Join us on beautiful Hollywood broadwalk beach, bring your friends and family for a FREE workout at 10am sharp!

We’ll be right of front of Oceans 13 bar and grill

3111 N Surf Rd, Hollywood, FL 33019

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2/15/19

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

AMRAP 5

5 slam balls

10 air squats

20 mountain climbers

then AMRAP 6

odd: row easy > moderate > last set should be WOD pace

even: inch worms > up downs > burpees

(each set will be a progression)

Metcon (10 Rounds for reps)

EMOM 20

1 >> 20/16 cal row

2>> 15 burpees

*record 35 men / 31 women each round for full Rx

Metcon (No Measure)

cool down – 3 sets

10 slow pike-ups on rower

10 push ups (3 seconds down)

*rest as needed between sets

2/14/19

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

3 rounds

100m run

5 ring rows / scale up to ring pull ups (palms facing each other)

5 hanging scap retractions

5 pushups

10 air squats

Pull-ups (10 min skill work. Progressions below)

advance to next number only if you have mastered previous skill/strength

1) 10 min emom (5 tempo ring rows. 3 sec down)

2) 10 min emom >> 3-5 strict pullups

3) work on kip

4) work on kipping C2B

5 work on butterfly cycle

C2B Cindy (AMRAP – Rounds and Reps)

20 min AMRAP

5 C2B pullups

10 pushups

15 air squats

2/13/19

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

400m run then with empty bar

5 high hang snatch high pulls

5 high hang muscle snatch

5 above knee muscle snatch

5 above knee power snatch

5 mid shin (from floor) power snatch

Power Snatch (12 min to build to heavy 5 power snatch set)

Metcon (AMRAP – Reps)

AMRAP 10

2-4-6-8-10…

Power Snatch (95/65)

after every set, perform 20 double unders / lateral hops

Metcon (No Measure)

cool down: 3 sets with barbell (choose challenging weight)

20 L. Leg hip thrust

20 R. leg hip thrust

1 min static hold glute bridge

*rest as need after sets*

2/12/19

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

3 rounds

8/6 cal bike

5 double DB push press (increase weight each round)

6 (3/3) alt. DB suitcase lunges

Floor Press (3×10)

,

Metcon (Calories)

EMOM x 16 MINUTES

MIN 1 — Max Cal Bike

MIN 2 — 12 DB Push Press (50/35) + 6 Up-Downs

MIN 3 — 12 DB Suitcase Lunges + 6 Up-Downs

MIN 4 — Rest

**record total calories, must do all reps within minute allotted for Rx

Metcon (No Measure)

COOL DOWN

5:00 Foam Rolling Focused on Quads & IT Band

2/11/19

Training Pit CrossFit (Hollywood, FL) – CrossFit

squatting warmup (No Measure)

Run 400m

-Leg kicks

(in place, 10 up and back, 5 across)

-Lower back stretch, 20x total (10 per leg)

https://www.youtube.com/watch?v=qRZTvkKEbCk

-15 glute ham bridges with band

https://www.youtube.com/watch?v=tgw_0kCDGX8

-Small band walks

(forward, backwards, right, left in quarter squat position) 10 steps each way

https://www.youtube.com/watch?v=Z5iT6Czt7Zc

Front Squat (EMOM x 10 Min – 3 Front Squats (moderate-heavy))

*Build in weight for first 5 minutes, then hold across for the remaining 5 minutes

Metcon (Time)

3 ROUNDS FOR TIME

10 Front Squats (135/95)

15 Pull-ups

20 Box Jumps (24/20)

Group Stretch (No Measure)

stretch after class with ROMwod or coach

2/9/19

Training Pit CrossFit (Hollywood, FL) – CrossFit

dodgeball (No Measure)

balls start in the middle. Both sides will run (or bear crawl or crab walk depending on coach) to middle to get the balls. Everyone must go back 8 feet behind center to their team’s side to be able to throw the ball to opposite team.

Rules:

1) Get hit = 2 burpees

2) caught ball from your throw = 4 burpees

3) you can get hit while doing burpees, so do them fast. Cannot hide throughout game to avoid playing/being hit

4) if you’re hoarding dodgeballs and get hit, you’ll do 2 burpees for every ball you’re holding

5) hit computer or tv = 5 burpees

**cannot throw within 8 feet of center cones.

Metcon (AMRAP – Reps)

AMRAP 15

P1 – Bikes or Rows (for cals)

P2 – 5 Strict Pull-ups + 10 Honest Push-ups + 15 Air Squats

-5:00 Rest before next AMRAP-

*P2 is the pacesetter in both efforts

Add total calories to rounds (each round = 30 reps)

Metcon (AMRAP – Reps)

AMRAP x 15 MINUTES

P1 – Bike or Rows (for cals)

P2 – 5 Plate Bent Over Row + 10 Plate Ground to OH + 15 Plate Hops**

*P2 is the pacesetter in both efforts

**Plate hops, both feet on and off the plate at same time. Think fast feet.

Add total calories to rounds (each round = 30 reps)