5/26/18 – Memorial Day Murph

Training Pit CrossFit (Hollywood, FL) – CrossFit

Metcon (No Measure)

Reminder! We are closed Monday for Memorial Day

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
pullups, pushups, squats can be broken up as needed inside.

Scaled Murph (Time)

Scaled Murph, full mile and same reps then full mile to end **OR** the following:

4 or 8 rounds *based on length of training experience with us*

400 m run

15 ring rows

25 pushups

35 air squats

Advertisements

5/25/18

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

3 rounds

7 banded good mornings

7 empty bar thrusters / double KB thrusters (light)

7 shoulder press

150m row

Thruster (8 minutes working up to 80-90% from rack)

Metcon (Time)

6 rounds for time

5 Dball g2s (120/80) Rx+ (150/100)

24 KB russian swings (70/53)

15 push jerk (115/75) Rx+ (155/105) / Bootcamp will do Double KB push press

***1 min rest

5/24/18

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

warmup: split jerk tech (No Measure)

work on split jerk, if lacking mobility perform push jerk

Split Jerk (7×3 (80-90%) superset with DB split squat)

DB split (bulgarian) squat (6×5 (per leg))

https://www.youtube.com/watch?v=NLGzvyPFUDw&feature=youtu.be

Metcon (Time)

12 min cap

15 power snatch (135/85) Rx+ (165/105)

15 overhead squats (same)

1000m row

Metcon (No Measure)

3 rounds

15 Russian kb swings

200m run

OR***

Hypertrophy: 3 sets of

12 db curls in a super set

with 12 db single leg deadlifts

5/23/18

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

Back Squat (7×2 (super set with single arm bent rows))

Bent Over Row (7×5 (per arm))

Metcon (Time)

15 back squats (155/105) Rx+ (205/135)

20 bumper plate burpees (45/25) burpee then stand and bring plate overhead

800m run

500m ski

Metcon (No Measure)

cashout: 4 rounds

8 toes to bar, 30 double unders,

OR hypertrophy – 3 sets of :

12 strict toes to bar in a super set with 12 single leg RDL (6 per leg)

5/22/18

Training Pit CrossFit (Hollywood, FL) – CrossFit

Moscow KB warmup (No Measure)

2 rounds:

6 halos per side,

8 goblet squats,

10 boot strappers,

12 single arm presses (6 per side),

2 crab bridges,

quad smash,

ankle mob

https://youtu.be/7N-tU6GPDsQ

Pull-ups (8 min practice. details below)

if you have 5 strict pullups, practice kip

have 8 kip, practice butterfly

have butterfly practice C2B or Bar MU

Metcon (Time)

5 rounds

5 power cleans (135/95) / Rx+ (185/125)

5 Strict chin up

40′ walking lunge with medball held at the chest (20/14)

12/8 calories on bike

5/21/18

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

warmup: split jerk tech (No Measure)

work on split jerk, if lacking mobility perform push jerk

Split Jerk (6×3 (80-90%) superset with DB split squat)

DB split (bulgarian) squat (6×5 (per leg))

https://www.youtube.com/watch?v=NLGzvyPFUDw&feature=youtu.be

Metcon (Time)

10 rounds – 12 minute cap

7 Burpees

7 t2b

Metcon (No Measure)

Cash Out: 4 min AMRAP

100m farmer carry,

15 wall ball (20/14)

OR***

Hypertrophy: 3 sets of

15 banded tricep push downs in a super set with 15 barbell good mornings

5/19/18

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)

25 minute AMRAP

teams of 2 – With a partner, divide work as needed (except on the 200m run)

10 D-Ball G2S (150/100) *due to rain*

12 thrusters (115/75) / double KB for BC

14 chest-to-bar pull-ups / BC 24 ring rows

20 bodyweight box step ups (24″/20″

200m run(together)