11/23/17

Training Pit CrossFit (Hollywood, FL) – CrossFit

Metcon (No Measure)

CLOSED for Thanksgiving. Have a wonderful time with your families and friends!

We will have only a 930am class tomorrow (Friday Nov 24th)

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11/22/17

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 face pulls

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

10 band pull aparts

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

10 External Rotations (5 each arm)

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

10 Internal Rotations (5 each arm)

Push Press (7×2 (find 2RM) superset with hollow rocks)

emphasis on engaging core in OH movements

Hollow Rock/Hold (10-15 reps between push press)

Hollow Hold

Metcon (AMRAP – Rounds and Reps)

15 minute AMRAP:

5 G2S d-ball (100/70) Rx+(150/100)

10 ring dips (20 for box scale) / Rx+ (4 ring MU)

40′ dumbbell overhead carry (50/35) – one arm

15 sit-ups

Metcon (No Measure)

Conditioning: 16 suitcase lunge steps, 15 wall ball, 4 min,

**Or** Hypertrophy 3 sets of

15 db curls in a super set with 15 banded good mornings

11/21/17

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 Squat (5×3 at 75-85% superset with deficit HSPU)

Deficit Handstand Push-ups (5×5 **strict** or work on ab mat progressions)

scale with 3 ab mats if possible and work on lowering the target

CrossFit Games Open 11.6 (AMRAP – Rounds and Reps)

Complete AMRAP in 7 minutes of:
3 Thrusters
3 Chest-To-Bar Pull-ups
6 Thrusters
6 Chest-To-Bar Pull-ups
9 Thrusters
9 Chest-To-Bar Pull-ups
12 Thrusters
12 Chest-To-Bar Pull-ups
15 Thrusters
15 Chest-To-Bar Pull-ups
18 Thrusters
18 Chest-To-Bar Pull-ups
21 Thrusters
21 Chest-To-Bar Pull-ups
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Metcon (No Measure)

3 rounds

1 min plank

200M ski

11/20/17

Training Pit CrossFit (Hollywood, FL) – CrossFit

WARMUP 500m row (No Measure)

Clean and Jerk technique warmup (No Measure)

Coaches work on empty barbell warmup going over C&J tech work

Clean and Jerk (12 min working up to a challenging (80-90%))

Metcon (Time)

6 Rounds – 22 minute cap

5 hang power cleans (155/105) / Rx+ (185/125)

5 jerks (same)

7 toes to bar

10 alternating pistols

10 push-ups

50 double unders

11/18/17

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)

1600m Ski erg/ BC 2000m Row

150 Double Unders/300 singles/150 lateral hops

15 strict HSPU / BC pushups

800m run

100 Double Unders/200 singles/100 lateral hops

10 strict HSPU / BC pushups

400m ski/ BC 500m Row

50 Double Unders/100 singles/50 lateral hops

5 strict HSPU / BC pushups

11/17/18

Training Pit CrossFit (Hollywood, FL) – CrossFit

WARMUP 500m row (No Measure)

Squat Snatch ( 8 minutes working up to a challenging (80-90%))

Bootcamp:

Half kneeling press KB/DB

4 x 8/each arm)

1500m row (Time)

1500m
1200m run for BC

Metcon (AMRAP – Rounds and Reps)

In 22 minutes

1500m row (all levels) Log this (above) as its own benchmark. / BC will be 1200 m run

2 min rest

Then max rounds with the remaining time:

6 power snatch (135/85) / BC sumo DLHP

6 Overhead squats / BC OH Lunges (45/25)

6 dumbbell weighted strict pull-ups (25/10#)

6 burpees

11/16/17

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 Squat (6×2 at 75-85% superset with deficit HSPU)

Deficit Handstand Push-ups (6×4 **strict** or work on ab mat progressions)

scale with 3 ab mats if possible and work on lowering the target

Metcon (AMRAP – Rounds and Reps)

8 minute AMRAP – sprint

6 DB/KB Push Press (50s/35s)

14 Wall Balls (20/14)

50m Bumper Plate Farmer Carry (45/25) **grab the edges, NOT ring