4/24/19

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)

Split Jerk (20 minutes to find 2RM off rack)

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 – **perform outdoors, weather pending**

2,4,6,8…

Jerk (135/95)

5,10,15,20…

Double Unders

4/23/19

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

AMRAP x 8 MINUTES

10 V-Ups

8 Air Squats

6 Push Press w/ empty barbell

4 Sumo Squats w/ empty barbell

Back Squat (20 minutes to Build to Heavy 2-Rep Back Squat)

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

3,6,9,12…

Toe to Bar

Thruster (95/65)

Box Jump (24/20)

4/22/19

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

2 ROUNDS FOR QUALITY

10 Barbell Jefferson Curls

10 T-Push Ups

10 Barbell Good Mornings

10 Push Up to Down Dog

10 Barbell RDL

then 8 minutes…build to WOD weight for DL (coaches focus on POP – points of performance during this phase)

Metcon (AMRAP – Reps)

5 ROUNDS FOR MAX REPS

1:00 Deadlift (275/185)

1:00 Max Cal Bike

1:00 Ring Dip

**record total reps

Group Stretch (No Measure)

stretch after class with ROMwod or coach
focus on hip flexors and hip mobility in prep for tomorrow’s back squats

4/20/19

Training Pit CrossFit (Hollywood, FL) – CrossFit

dodgeball (No Measure)

balls start in the middle. Both sides will run (or bear crawl or crab walk depending on coach) to middle to get the balls. Everyone must go back 8 feet behind center to their team’s side to be able to throw the ball to opposite team.

Rules:

1) Get hit = 2 burpees

2) caught ball from your throw = 4 burpees

3) you can get hit while doing burpees, so do them fast. Cannot hide throughout game to avoid playing/being hit

4) if you’re hoarding dodgeballs and get hit, you’ll do 2 burpees for every ball you’re holding

5) hit computer or tv = 5 burpees

**cannot throw within 8 feet of center cones.

Metcon (AMRAP – Rounds and Reps)

25 min AMRAP, teams of 2

**perform outdoors**

1 partner working at a time, break as needed

20 DB/KB alt box step ups (24/20″) (50s/35s)

10 D-Ball G2S (120/80)

250M run together (from i95 towards 200m for half lap to front door)

20 T2B / 30 v-ups

*250m run will count as 2 reps

4/20/19

Training Pit CrossFit (Hollywood, FL) – Bootcamp

dodgeball (No Measure)

balls start in the middle. Both sides will run (or bear crawl or crab walk depending on coach) to middle to get the balls. Everyone must go back 8 feet behind center to their team’s side to be able to throw the ball to opposite team.

Rules:

1) Get hit = 2 burpees

2) caught ball from your throw = 4 burpees

3) you can get hit while doing burpees, so do them fast. Cannot hide throughout game to avoid playing/being hit

4) if you’re hoarding dodgeballs and get hit, you’ll do 2 burpees for every ball you’re holding

5) hit computer or tv = 5 burpees

**cannot throw within 8 feet of center cones.

Metcon (AMRAP – Rounds and Reps)

25 min AMRAP, teams of 2

**perform outdoors**

1 partner working at a time, break as needed

20 DB/KB alt box step ups (24/20″) (50s/35s)

10 D-Ball G2S (120/80)

250M run together ((from i95 towards 200m for half lap to front door)

20 T2B / 30 v-ups

*250m run will count as 2 reps

4/19/19

Training Pit CrossFit (Hollywood, FL) – CrossFit

rock paper scissors game (No Measure)

2 min each. row, bike and 200m run followed by:

minimum of 20 plates lined up flat across training floor in zig zag (like a walk way)

split class into 2 teams. First person from each team starts on opposite end hopping from 1 plate to next. once both opponents reach each other they play 1 “rock, paper, scissors” loser does 5 burpees and goes back to his teams end of line.

Winner continues going forward on plate hopping. While the next person from losing team immediately starts hopping towards opponent (while losing teammate does burpees).

Once 2 opponents meet, repeat same steps. Winning team is first to get all the way across without having to do burpees and go to back of line.

Single Leg RDL (3×8(per leg))

Single Leg Romanian Deadlift using double DB or KB or even barbell if you need heavier
rest 2 minutes between sets

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES **perform outdoors if possible**

30 Double Unders / 15 lateral hops over KB

15 Russian KB Swings (70/35)

30 Double Unders / 15 lateral hops over KB

15 Push-ups

Metcon (Time)

GUNS & GUTS FINISHER

2-4-6-8-10-8-6-4-2

DB Double Bicep Curls* (30/20)

V-Ups

*Both arms at same time

4/19/19

Training Pit CrossFit (Hollywood, FL) – Bootcamp

rock paper scissors game (No Measure)

2 min each. row, bike and 200m run followed by:

minimum of 20 plates lined up flat across training floor in zig zag (like a walk way)

split class into 2 teams. First person from each team starts on opposite end hopping from 1 plate to next. once both opponents reach each other they play 1 “rock, paper, scissors” loser does 5 burpees and goes back to his teams end of line.

Winner continues going forward on plate hopping. While the next person from losing team immediately starts hopping towards opponent (while losing teammate does burpees).

Once 2 opponents meet, repeat same steps. Winning team is first to get all the way across without having to do burpees and go to back of line.

Single Leg RDL (3×8(per leg))

Single Leg Romanian Deadlift using double DB or KB or even barbell if you need heavier
rest 2 minutes between sets

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES **perform outdoors weather pending**

30 Double Unders / 15 lateral hops over KB

15 Russian KB Swings (70/35)

30 Double Unders / 15 lateral hops over KB

15 Push-ups

Metcon (Time)

GUNS & GUTS FINISHER

2-4-6-8-10-8-6-4-2

DB Double Bicep Curls* (30/20)

V-Ups

*Both arms at same time