7/28/17

Training Pit CrossFit (Hollywood, FL) – CrossFit

warmup wall walk, c&j, 100M run (No Measure)

Warmup 3 round NFT

2 Wall Walk/Climb

5 Empty Bar Pwr clean and jerk

100 M run

Handstand Push-ups (8min HSPU, Strict HSPU or HS Walk progression work)

Bc will do 8 min amrap

400m run

15 sit ups

Wittman (Time)

Seven rounds:

1.5 pood Kettlebell swing, 15 reps

95 pound Power clean, 15 reps

15 Box jumps, 24″ box

Post total time.
In honor of U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, was killed on February 13, 2010
To learn more about Wittman click here
BC do 25 Sumo DLHP instead of PC

Rx is 53/35 KB

95/65 barbell.

24/20″ box

**25 minute cap

7/27/17

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

-Small band walks

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

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

-15 glute ham bridges with band

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

Front Box Squat (7×1 (7 sets of 1 rep, same weight across @ 70-80%))

Pick a box that will be low enough for hips to be at 90degrees.

Squat to box and brief pause (Note: This does not mean rocking on the box, dropping down on the box, bouncing off the box, or doing a touch-and-go on the box).

Your back should remain arched, the hamstrings and glutes stretched, and the abdominals as tight as possible.

Weighted Pull-ups (7×3 (super set in between box squats). Same weight)

feet CAN NOT touch floor between reps! No rest. Rest = no rep 😉

Metcon (Time)

6 rounds for time.

50M heavy sled push (6 – 45s / 6 – 25s)

10 pullups

100 M run

Metcon (Time)

5 minutes after first METCON

3 rounds

10 db thrusters (50s / 35s)

10 cal bike (20RX+)

7/26/17

Training Pit CrossFit (Hollywood, FL) – CrossFit

warmup – inchworm t-pushups, mountain climbers, lunges (No Measure)

2rds

100m run

6 inch worms into T-push ups (3 inch worm into left hand t-pushup and 3 on the right hand) >> https://www.youtube.com/watch?v=9ZvjePKKFu0

10 mountain climbers

10 lunges

Floor Press (find 3RM (10 minutes))

Metcon (Time)

6 rounds – 20 minute cap

8 push press (95/65) Rx+ (135/85)

8 toes to bar

12 Russian Kettlebell swing (70/53)

8 bar facing burpees

1 min rest

7/25/17

Training Pit CrossFit (Hollywood, FL) – CrossFit

Deadlift, Running, Shoulder warmup (No Measure)

WARMUP

2 rounds

Heel cord (1 minute per side, elevate barbell by putting 35 or 45# plates on each side)

https://www.youtube.com/watch?v=lMQL7_HNV_Y&feature=youtu.be&t=2m7s

10 M walking RDL into leg swing

https://www.youtube.com/watch?v=XhHc7FbSUiY&feature=youtu.be&t=3m38s

2 wall walks / or modified on box

100 M run

Deadlift (5×3 (super set with dips))

weighted ring dips (5×3)

strict dip, no kip. try to use same weight across

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

Metcon (Time)

cash out, 5 minutes after ANNIE

3 rounds

10 toes to bar

200m run

7/24/17

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

-Small band walks

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

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

-15 glute ham bridges with band

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

Front Box Squat (5×3 (5 sets of 3 rep, same weight across @ 60-70%))

Pick a box that will be low enough for hips to be at 90degrees.

Squat to box and brief pause (Note: This does not mean rocking on the box, dropping down on the box, bouncing off the box, or doing a touch-and-go on the box).

Your back should remain arched, the hamstrings and glutes stretched, and the abdominals as tight as possible.

Weighted Pull-ups (5×5 (super set in between box squats). Same weight)

feet CAN NOT touch floor between reps! No rest. Rest = no rep 😉

Metcon (AMRAP – Rounds and Reps)

7 minute AMRAP (As many rounds as possible)

8 hang power snatches (95/65) Rx+ (135/95)

16 goblet squats (53/35) Rx+ (70/53)

**perform both metcons outside

Metcon (Time)

cash out: 2 rounds. 5 minutes after first metcon

100m farmer carry (70/53)

12 burpees

7/22/17

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 (Time)

teams of 2, 1 partner working at a time. Run together

3 rounds, 30 MINUTE CAP

15 partner deadlifts (185/125) / BC will do 30 sumo DLHP

30 partner wall ball (20/14)

30 American kettlebell swings (53/35)

30 burpees over planking partner

800m run together

7/21/17

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

-Small band walks

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

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

-15 glute ham bridges with band

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

Front Box Squat (6×2 (6 sets of 2 rep, same weight across @ 60-70%))

Pick a box that will be low enough for hips to be at 90degrees.

Squat to box and brief pause (Note: This does not mean rocking on the box, dropping down on the box, bouncing off the box, or doing a touch-and-go on the box).

Your back should remain arched, the hamstrings and glutes stretched, and the abdominals as tight as possible.

Weighted Pull-ups (6×4 (super set in between box squats). Same weight)

feet CAN NOT touch floor between reps! No rest

Metcon (Time)

Same WOD for bootcamp but S2OH with DBs for all sets

12 shoulder presses (115/75)

800m run

12 push presses (same)

400m run

12 push jerks [or shoulder to overhead anyhow] (same weight)

200m run

Metcon (No Measure)

5 minute cool down pace

30 second plank

12 cal bike