8/17/18

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

3 rounds

100m run

150m ski

150m row

1000m Row (Time)

Max Effort 1000m Row

Metcon (Time)

5 rounds, 1 minute rest in between

5 strict T2B

10 v-ups

15 russian twists (45/35)

20 (10L/10R) weighted (weight press up towards ceiling) flutter kicks (45/35)

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8/16/18

Training Pit CrossFit (Hollywood, FL) – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 30 (teams of 2) – **outdoors if possible**

1 full round by partner 1, then partner 2 goes 1 full round

Run 200m

3 bear complex (135/95)

1 bear complex = 1 squat clean, 1 S2OH, 1 back squat, 1 back rack to OH

8/15/18

Training Pit CrossFit (Hollywood, FL) – CrossFit

warmup – run, hanging scap retraction, kip (No Measure)

2 rounds

100m run

10 air squats

10 PVC pass throughs

5 hanging scapular retraction

10 kips

Bent Over Row (4×8 (per arm) tempo row, details below)

tempo (2120) means 2 seconds on way up, 1 second at top, then 2 seconds on way down, no break.

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

10/10 hang non-alt snatch (50/35)

15 C2B pullups

20 HR pushups

8/14/18

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

Metcon (Time)

3 rounds **outdoors if possible**

21 deadlifts (245/165)

800m run

Metcon (No Measure)

3 rounds per partner (not for time), teams of 2. Partner A goes first then partner B

5 partner glute ham raises https://www.youtube.com/watch?v=Lsq7ztSjIYA

10 partner anchored (holding onto ankles) leg raises

7 cal ski

8/13/18

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)

Shoulder Press (12 minutes to find 5RM strict press)

Shoulder Press (10 min EMOM – 3 presses with 5RM weight)

Metcon (AMRAP – Rounds and Reps)

AMRAP 7 **outdoors if possible**

7 hang power cleans (95/65)

7 lateral burpees over bar

08/11/18

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 (AMRAP – Rounds and Reps)

21 min AMRAP

50m sled push (4-45# / 4-25#)

200m run

10 dball g2s (100/70)

8/10/18

Training Pit CrossFit (Hollywood, FL) – CrossFit

Shoulder Warm Up (No Measure)

400M Run

10 Band Pull Aparts

10 Shoulder Pass Throughs

10 Prone Snow Angels

10 Inch Worms

20 Backstrokes

warmup shoulder (scapular) mobility (No Measure)

SHOULDER MOBILITY

https://www.youtube.com/watch?v=hzozw2Aso3M (skip lacrosse ball exercise)

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
15 minute cap

Metcon (No Measure)

accumulate 3 minute hollow hold, rest as needed

Group Stretch (No Measure)

stretch after class with ROMwod or coach