10/20/18

Announcements

REMINDERS!!!
October 27th-
@9pm is our Halloween Extravaganza event at Social Room Hollywood. 50% off before 9 pm and 20% off after.

Oct 19th – Shirts Presales will end.

Training Pit CrossFit (Hollywood, FL) – CrossFit

Metcon (Time)

teams of 2 – split as needed.

6 rounds

50m sled push (5-45s / 5-25s)

10 D-ball G2S (120/80)

16 medball passing situps (20/14)

200m med ball run *together* (20/14)

Advertisements

10/19/18

Announcements

REMINDERS!!!
October 27th-
@9pm is our Halloween Extravaganza event at Social Room Hollywood. 50% off before 9 pm and 20% off after.

Oct 19th – Shirts Presales will end.

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

3 rounds

7/5 cal bike

10 air squats

7 light KB upright row

3 ring support for 5 seconds plus 3 second negative

Metcon (No Measure)

2 sets

10 (per arm) single arm strict press

10 KB upright row

10 strict ring dips / or stationary or box dips

10 (per arm) single arm ring rows **may use off hand to grab working wrist for assistance

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 min

15 wall balls (20/14) rx+ (30/20)

10/8 cal bike

2 rope climbs / Rx+ legless

Group Stretch (No Measure)

stretch after class with ROMwod or coach

10/18/18

Announcements

REMINDERS!!!
October 27th-
@9pm is our Halloween Extravaganza event at Social Room Hollywood. 50% off before 9 pm and 20% off after.

Oct 19th – Shirts Presales will end.

Training Pit CrossFit (Hollywood, FL) – CrossFit

shoulder health pre/rehab warmup (No Measure)

3rds

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)

Warm-up (No Measure)

hang power snatch tech work

Hang Power Snatch (EMOM 12 details below)

min 1-4 — 5 hang pwr snatch

min 5-8 — 3 hang pwr snatch

min 9-12 — 1 hang pwr snatch

Metcon (Time)

4 rounds

25 pushups

16 alt. KB front rack lunges (44s/26s)

12 toes to bar

10/17/18

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 Squat (15 min to find 1RM)

Metcon (Time)

20 minute cap**

21-15-9

Pullups

Deadlifts (225/155)

**no rest**

15-12-9

Bar MU

Deadlift (225/155)

scale >> 15-12-9 (first couplet) and 12-9-6 (2nd couplet)

10/16/18

Training Pit CrossFit (Hollywood, FL) – CrossFit

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

Warmup

2 rounds

100m run

2 wall walks

6 spiderman lunges

10 wall squats + 10 second hold

warmup: split jerk tech (No Measure)

work on split jerk, if lacking mobility perform push jerk

Split Jerk (5-4-3-3-3)

work technique, landing position and recovery

Metcon (Time)

7 rounds – 13 minute cap

40 double unders

10 shoulder to OH (115/75)

Group Stretch (No Measure)

stretch after class with ROMwod or coach

10/15/18

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

500m row then coach led squat clean technique work

Metcon (Weight)

3 supersets

5 (per leg) single KB, single leg RDL

10 anchored leg raises

*rest 1 minute after each superset

Metcon (3 Rounds for time)

**outdoor WOD**

Every 6 minutes for 18min (3 rounds)

400m run

18 pushups

9 squat cleans (155/105)

10/13/18

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 (Time)

5 rounds – outdoors

15 box jumps (24/20)

15 Sumo DLHP (70/53)

100 feet medball OH lunges (20/14)

100M run with medball