5/25/17

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

Warm up:

2rds

100m run

10 strict press

10 good mornings

5 T-push ups

1 push press + push jerk + split jerk (1-1-1…)

1 Push Press+1 Push Jerk+1 Jerk (heaviest)
20 minute cap

2017 regionals WOD 6 (Time)

Regionals Event 6

30/25 Assault Bike Cal

20 Burpee Box Jump Overs (30/24)

10 D-ball g2s (150/100)
regionals cap was 6 minutes

Pit cap is 8 minutes

Coach Led Group Stretch (No Measure)

stretch after class

5/24/17

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

Warm up:

20 Leg swings

10 Romanian DL

10 FSQ

10 strict presses

*couch stretch 30sec per leg

then… power clean technique

Power Clean (EMOM 10)

2017 regional WOD 3 (Time)

Regionals Event 3

100ft DB OH Walking Lunge (80/55)

100 DU

50 Wallballs (30/20)

10 Rope Climbs

50 Wallballs

100 DU

100ft DB OH Walking Lunge
regionals cap was 16 minutes.

Pit cap at 20 minutes

5/23/17

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

warmup

400m run then…

2rds

20 PVC pass throughs

5 hanging scap retractions

5 kips

3 inch worms into T-push ups

Metcon (8 Rounds for time)

Every 3 min for 24min

50m sled push (3 – 45#s / 3 – 25#s)

12 toes to bar

5/3 Muscle Up
put round times on notes

Metcon (No Measure)

3 sets – NOT for time. Do it slow, controlled and perform full range of motion

1min Plank

20 band external rotations (10/10)

20 Face pulls

20 tri push downs

5/22/17 – Nancy

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

Warm up:

50 single unders

20 leg cross body

15 glute bridges

10 air squats 3 sec tempo down

20 PVC pass throughs

20 leg swings

Front Squat (EMOM details below)

EMOM 12min (85% of FSQ)

min 1) 1 FSQ

min 2) 3 BSQ

Nancy (Time)

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

**20 minute cap**

5/20/17

Training Pit CrossFit (Hollywood, FL) – CrossFit

team tag game (No Measure)

2 rounds

2 wall walks

10 russian KBS

100 M run

then…

Break the athletes up into two teams and have them get into 2 lines. They each have to do 5 of the following: air squats, burpees, . Once the athlete has done both movements, they must run to the end of the gym (set up cone) and back to tag the next person in line, then get behind the line. Each athlete will go 2 times.

Metcon (Time)

400m run

20 HSPU / Rx+ (strict) / BC pushups

20 C&J (135/95) Rx+ (165/115) / BC 30 Sumo DLHP

20 Bar over Burpees

20 C&J

400m run

20 C&J

20 Bar over Burpees

20 C&J

20 HSPU

400m run

5/19/17

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

Warm up:

2rds

100m run

10 situps

5 Hanging Scap retractions

5 Kips (7 hr push ups BC)

Metcon (AMRAP – Reps)

7rds – 21 minutes

min 1) 1 round of “C2B Cindy” (5 C2B pullups/ 10 pushups/ 15 air squats) / BC perform 5sec tempo ring rows

min 2) 12/9 Assault Bike Cals / Bootcamp 16/13 Row Cals

min 3) Max anchored leg raises
record total leg raises. Hit Rx Button if performing Cindy rounds Rx and performing specified AB cal number

5/18/17

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

Warm Up:

400m run

2rds

30sec per leg deep lunge hold

20 single under

30sec per leg banded hip stretch

20 single under

20 air squats

Metcon (7 Rounds for time)

Every 3min for 21min

10 OH BB Lunges (95/65)

30 DU

50m Sled Push (3 – 45#s / 3 – 25#s)

**record time of EACH round

Metcon (No Measure)

3 sets (Band accessory work)

20 pull aparts

20 tri push downs

20 face pulls

*rest as needed