Training Pit CrossFit

9/21/17

Announcements

**UPDATE**

We’re Back to regular schedule!

I’ll be making a run to the keys probably next weekend with some friends to bring them goods. We will start collecting canned food, water, and basic survival needs for those who need help in the keys. Please no clothes for now. You can bring it to the box and we will start prepping boxes for donations. Thanks in advance

Training Pit CrossFit (Hollywood, FL) – CrossFit

WARMUP: Squat Snatch Technique (No Measure)

WARMUP

Coaches work with athletes on squat snatch tech with PVC or empty bar as the warmup
perform 400m run or 500m row before snatch tech warmup

Squat Snatch (7×1 80-90% (super set with strict ring dip))

weighted STRICT ring dips (7×3)

Metcon (AMRAP – Rounds and Reps)

14 min AMRAP

5 double DB strict shoulder press (50/35)

40 ft dumbbell overhead carry (20′ out, 20′ back) (50/35)

7 assault bike cals

8 (4L / 4R) weighted step ups (50/35) (24″/20″)

Metcon (Calories)

cashout metcon or hypertrophy, record only row cals

metcon: 4 minute max row

hypertrophy (GAINZ!): 4 sets of

10 single arm db bench press super set with 10 glute ham raises

9/20/17

Announcements

**UPDATE**

We’re Back to regular schedule!

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

100m run with medball sharing with partner.

Then 3 sets of:

10 ring row,

10 lunge steps,

30s plank.

Rope Climb (10 minute RC speed efficiency or progression)

Metcon (AMRAP – Rounds and Reps)

15 minute AMRAP (as many reps as possible)

200m run with medicine ball (20/14)

4 dumbbell weighted strict pull-ups (30/10#)

12 push-ups

15 med ball sit-ups (20/14)

9/19/17

Announcements

**UPDATE**

We’re Back to regular schedule!

Training Pit CrossFit (Hollywood, FL) – CrossFit

shoulder and hip (squat) warmup (No Measure)

2 rounds

10m single KB/DB oh carry 10-20m

10 goblet squats

10 push ups

10 sit up

3 inch worms

2 Crab Bridges (1 per side)

https://www.youtube.com/watch?v=fgsUe3Lc3hI

Push Press (5×3 (find 3RM) superset with weighted pistols)

weighted pistols (5×3 (per leg) or work on pistol progressions)

using kb or db in front rack

Metcon (Time)

5 Rounds for time.

12 Wall Ball (20/14)

12 Toes to bar

12 ski calories

9/18/17

Announcements

**UPDATE**

We’re Back to regular schedule!

Training Pit CrossFit (Hollywood, FL) – CrossFit

WARMUP: Squat Snatch Technique (No Measure)

WARMUP

Coaches work with athletes on squat snatch tech with PVC or empty bar as the warmup
perform 400m run or 500m row before snatch tech warmup

Squat Snatch (5×3 at 75-85% (super set with strict ring dip))

weighted STRICT ring dips (5×5)

Metcon (Time)

4 Rounds – 12 minute cap. Outdoor if possible

5 d-balls g2s (120/80) Rx+ (150/100)

12 Box Jumps (24/20) Rx+ (30″/24″)

200 m run

Metcon (No Measure)

cashout metcon or hypertrophy

metcon: 4 rounds – 16 suitcase lunge steps, 20 cal row

hypertrophy (GAINZ!) 3 sets of 8-12 neutral grip chin ups (on rings) super set with 8-12 single leg deadlifts

9/16/17

Announcements

**UPDATE**

We’re Back to regular schedule!

Training Pit CrossFit (Hollywood, FL) – CrossFit

Squat Clean (details below)

Spend 10 minutes working on a pause squat clean (pause 3s at the knee) x 2 reps at 80-90% effort (only for more advanced lifters)

BC will work on med ball cleans

Metcon (AMRAP – Rounds and Reps)

20 minute AMRAP (as many rounds as possible) PARTNER workout.

400m bumper plate pinch farmer carry (35/25) – together one at a time

25 bumper plate burpees (35/25)

25 bumper plate squats (hug plate to chest) (same)

8/6 muscle ups / 16 pullups / bootcamp 24 ring rows

9/15/17

Announcements

**UPDATE**

We’re Back to regular schedule!

Training Pit CrossFit (Hollywood, FL) – CrossFit

Handstand Walk (HS walk, HSPU or progression skill work 8 minutes)

Deadlift (3-3-3-3-3 Deadlift (find 3RM))

Metcon (Time)

3 rounds – 7 minute cap

10 Deadlifts (275/185)

50 Double Unders

Metcon (Time)

‘Cash Out’ or Hypertrophy:

Cashout – 3 rounds

12 burpees, 200m run

Hypertrophy

3 sets

8-12 ring dips super set with 10-14 loaded ‘Jones Squats’

https://www.youtube.com/watch?v=YD2wuK9dafE

9/14/17

Announcements

**UPDATE**

We’re Back to regular schedule!

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

Floor Press (10 minutes to build to a 2RM)

Metcon (Time)

15 bench press or floor press (155/85) Rx+ (185/115)

Then 5 rounds

12 kb power snatches (55/35) or scale with DB hang power snatch

12 ring push-ups

12 toes-to-bar

20 wallball (20/14)