12/15/18

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 – Rounds and Reps)

23 minute AMRAP, teams of 2

50M Sled push (5-45s / 5-25s)

10 alt DB Lunges from hang (50s/35s)

200m run

Advertisements

12/14/18

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

3 rounds

7/5 cal bike

5 empty bar or light double DB press

5 T2B / 7 v-ups

Metcon (Time)

35 minute cap. Record total time including rest

50/40 Calorie Bike

-Walking Rest 3:00-

3 Rounds

15 Strict Press (75/55)

15 T2B

*Rest 3:00

50/40 Calorie Bike

-Walking Rest 3:00-

3 Rounds

15 Strict Press (75/55)

15 T2B

12/13/18

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

3 rounds

5 deadlifts (increase weight each round)

5 HR pushups

7 box jumps, step down (increase height each round)

Deadlift (15 min to build up to 3RM)

CrossFit Games Open 11.2 (AMRAP – Rounds and Reps)

15-Minute AMRAP of:
9 Deadlifts, 155# / 100#
12 Push-ups
15 Box Jumps, 24″ / 20″

12/12/18

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

3 rounds

200m run

3 d-ball g2s (increase weight each round to wod weight

5 burpees

Rope Climb (10 minute skill work)

Metcon (Time)

20 min cap

400m run

10 d-ball g2s (120/80)

20 burpees

400m run

10 rope climbs

400m run

20 burpees

10 d-ball g2s (120/80)

400m run

Metcon (No Measure)

core finisher:

accumulate 5 minutes in any plank position

12/11/18

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

500m row then hang squat clean technique work

Hang Clean (15 min to find 1RM)

Metcon (4 Rounds for reps)

EMOM 12

1) 24 air squats

2) 16 wall balls (20/14)

3) 8 hang squat cleans (95/65)

**record 48 if completing all 3 movements

Group Stretch (No Measure)

stretch after class with ROMwod or coach

12/10/18

Training Pit CrossFit (Hollywood, FL) – CrossFit

shoulder health pre/rehab warmup (No Measure)

3rds

50 Ft Bear Walk

run 100m

**may also use crossover symmetry bands for these movements**

10 band pull aparts

https://www.youtube.com/watch?v=NKBsia-o9N4

10 band face pulls

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

10 External Rotations (5 each arm)

https://www.youtube.com/watch?v=sL7fvQ2DuGE

10 Internal Rotations (5 each arm)

Handstand Walk (10min HS walk, HSPU, HS wall hold practice)

Metcon (Time)

3 rounds

50 double unders

20 DB push press (35/20)/(50/35s)RX+

50 double unders

30 second HS hold (wall)/50ft HS walk RX+

rest 1 minute after 3 rounds and perform

3 rounds

10/8 cal row

10 pullups

10/8 cal row

10 c2b / RX+10 bar MU

12/08/18

Training Pit CrossFit (Hollywood, FL) – CrossFit

Cone warmup game (No Measure)

https://youtu.be/UcL6WlcyBcI
add wall balls and burpees to the warmup penalties

Metcon (Time)

2 rounds, teams of 2

1 mile run, each partner runs 400m at a time

100 wall balls (20/14)

100 burpees

split WBS and burpees as needed

70 rower pike ups, teams of 2 (Time)

teams of 2, switch as needed

70 rower pike ups, scale going up halfway if needed

https://www.youtube.com/watch?v=GxOAf5xN9-8