9/24/18

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)

Push Press (15 minute to find a moderate to heavy 5 rep)

Push Press Nancy (Time)

5 rounds

400m run

15 push press (115/75)

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9/22/18

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 (Time)

400m run

30 KB American swings (53/35)

400m run

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

400m run

30 goblet squats (53/35)

400m run

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

400m run

9/21/18

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

3 rounds

200m run

10 wall balls (light)

7 empty bar power snatches

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#
10 minute cap on Karen and 8min on Isabel

*rest 3 minute between

Isabel (Time)

For Time: 30 Snatches, 135# / 95#

Group Stretch (No Measure)

stretch after class with ROMwod or coach

9/20/18

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

3 rounds

100m run

7 scap retractions

30 sec plank hold

Rope Climb (10 minute skill work)

If efficient, practice legless or speed coming down

Metcon (No Measure)

EMOM 21

min 1: rope climb 2 / rx+ 2 legless

min 2: 15/12 bike cals

min 3: 0:50 plank or hollow hold

9/19/18

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

200m run

10 banded good mornings

10 situps

Metcon (Time)

28 min cap **perform outdoors**

50-40-30-20-10

KB American swings (53/35)

100-80-60-40-20

Mountain climbers

**after each set do 20/15 calorie ski erg

Group Stretch (No Measure)

stretch after class with ROMwod or coach

9/18/18

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 (15 minutes to find 5rm tempo 31×1)

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

7 DB front squats (50s/35s)

7 box jumps (24/20″)

**every minute do 3 burpees including 0:00.

Do not count burpees for rep data

Group Stretch (No Measure)

stretch after class with ROMwod or coach

9/17/18

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

400m run then complex technique warmup

power clean

hang power clean

jerk (push or split)

Metcon (Weight)

5 sets oly complex

1 power clean

2 hang power clean

3 jerks (push or split)

rest 1:30 between sets

Metcon (Time)

**perform outdoors** 18 minute cap

5 clean and jerk (135/95)

200m run

10 clean and jerk (135/95)

400m run

20 clean and jerk (135/95)

800m run