1/24/19

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

2 sets

20 jumping jack

10 arm circles forward

10 circles backward

10 arm crosses (self hug)

then..3 sets

100m run

10 PVC pass through

10 behind neck wide grip push press (empty bar)

Overhead Squat (3×5 (3131 tempo) empty bar. Perfect technique)

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

Group Stretch (No Measure)

stretch after class with ROMwod or coach

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1/23/19

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

3 rounds

7/5 cal bike (slowly increase pace each round)

5 v-ups

2 seated to standing rope climbs

Rope Climb (8 min rope skill work)

progressions are

1) seated to standing rope climb

2) rope pullup

3) climb halfway up

4) feet efficiency (focus on bringing feet up near hands)

5) legless

Metcon (6 Rounds for reps)

EMOM 18

1) 12/10 cal bike

2) 20 v-ups

3) 2 rope climbs / Rx+ legless

**men record 34/ women 32 per round
for RC scale.

1) 2 seated to standing

2) 6 rope pullups plus knee to elbow

3) halfway rope climb

1/22/19

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

AMRAP 7

30 single unders (go to dubs at halfway point)

10 bar deadlifts

5 kips (coaches work on superman and hollow *active lats*)

7 ring rows

Pull-ups (10 min skill work, details below)

1) novice/beginner – 5 sets of 10 ring rows or 6 banded pullups + 10 straight arm banded pulldowns (thick band)

**focus on pulling strength so challenging angle on ring row

2) intermediate – 10 EMOM of 3 “2-4-1’s” (2 kips + 1 pullup) or 3 strict pullups

**focus on not burning out (volume)

3) advanced – practice butterfly or 3 butterfly + 2 kipping + 1 strict every 1:15

4) more advanced – practice C2B butterfly

Metcon (Time)

4 rounds

10 deadlifts (275/185)

20 C2B pullups

60 double unders

1/21/19

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

in a big circle with the class

40 synchronized MB hang squat cleans

every 10 reps, complete 10 hollow rocks

then… empty bar 5 reps of each

front squats

high pulls

hang muscle clean

hang power cleans

hang squat cleans

Hang Clean (build to moderate 5 rep H. Squat Clean, not heavy)

Metcon (Time)

12-10-8-6-4

Hang Squat cleans (155/105)

*12 burpees after each set of HS Clean to a 6 inch target (MUST BE 6″ above full reach on pullup bar!!!)

Metcon (No Measure)

core finisher 3 sets

25 weighted (DB across upper chest) situps, rest as needed between sets

1/19/19

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

3 rounds

100m run

3 burpees

3 push jerks (increase load each time to WOD load)

Metcon (AMRAP – Rounds and Reps)

AMRAP 25

5 burpees

5 push jerks (165/115)

200m run

1/18/19

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

200m row

10 situps

10/7 cal bike

Metcon (3 Rounds for time)

Every 10 min, for 30 min (3 sets)

*record each round time

Row 1k

40 situps

30/24 cal bike

Metcon (No Measure)

core finisher

3 sets

1 min tuck hold

1 min side plank (30 sec per side)

30 bicycle crunches

1/17/19

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

3 rounds

6 alt DB snatch (light)

6 single DB front rack box step up

5 kips

5 hanging scap retraction

Bar Muscle-ups (10 min bar MU work. Scaling below)

if the client has the following then work on that progression

5 C2B = skill bar MU

5 kipping pullups = work on kipping or butterfly C2B

5 strict pullups = kipping pullup

no pullups = work on band assisted pullups to increase strength

Metcon (Time)

15 min cap, get as far as possible

50 alt DB snatch (50/35)

30 single DB front rack box step up (24/20″) (50/35)

20 bar muscle up

30 single DB front rack box step up

50 alt DB snatch

Group Stretch (No Measure)

stretch after class with ROMwod or coach