12/18/17

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
add shoulder warmup after

Front Squat (5×3 at 90-100% superset with deficit HSPU)

Metcon (Time)

5 rounds. Jack the “Gripper”

5 Power Cleans (155/105) Rx+ (205/135)

3 rope climbs / + legless

200M ski erg

Deficit Handstand Push-ups (5×5)

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12/16/17

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)

30 minute AMRAP (As many rounds as possible)

With a partner, one person working at a time.

10 D-ball G2S (100/70)

10 shoulder-to-overhead (185/125) / 20 with DB for bootcamp

30 push-ups

200M run together

12/15/17

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

warmup – 2 rounds

100 M run

12 squat jumps

7 pushups

DB/KB Floor Press (5×8)

10 superman’s between each set

Metcon (Time)

compare to May 31st, 2017

1) Minute 0-3

Run 400m

Max DB Thrusters (50s/35s)

rest 3-5 min

2) min 5-8

Run 400m

Max DB Squat Clean (50s/35s)

min 8-10 rest

3) minute 10-13

Run 400m

Max DB Push Press (50s/35s)

rest min 13-15

4)minute 15-18

Run 400m

Max double DB Front rack (shoulder Open standard) Stationary Lunges(50s/35s)

**record total reps**

**if you are taking longer than 2 minutes on run, you may scale the run to 200 or 250M

Metcon (Time)

compare to May 31st, 2017

1) Minute 0-3

Run 400m

Max DB Thrusters (50s/35s)

rest 3-5 min

2) min 5-8

Run 400m

Max DB Squat Clean (50s/35s)

min 8-10 rest

3) minute 10-13

Run 400m

Max DB Push Press (50s/35s)

rest min 13-15

4)minute 15-18

Run 400m

Max double DB Front rack (shoulder Open standard) Stationary Lunges(50s/35s)

**record total reps**

**if you are taking longer than 2 minutes on run, you may scale the run to 200 or 250M

12/14/17

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
add shoulder warmup after

Front Squat (6×2 at 90-100% superset with deficit HSPU)

Deficit Handstand Push-ups (6×4)

Metcon (Time)

7 rounds. 17 minute cap

7 Burpees

7 T2B

250 m ski erg

12/13/17

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

400m run

Metcon (No Measure)

3 rounds

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)

Then 2 rounds

80 feet oh db carry

40 feet oh lunges, 20 feet per arm

Pistols (10 min skill and progression work )

If efficient on pistols, practice weighted pistols

Metcon (AMRAP – Rounds and Reps)

15 minute AMRAP

12 deadlifts (185/125) Rx+ (255/185)

12 pullups / R+ C2B

12 (6L / 6R) single arm overhead squat (50/35)

50 Double Unders

12/12/17

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

3 sets of

2 crab bridge

10-15 hollow rocks,

8 air squats,

then 3 sets of 5 with an empty bar: shoulder press,

push press,

push jerk,

reverse lunge

Push Press (7×1 (find 1RM))

Metcon (Time)

7 rounds for time. 21 minute cap. Perform outdoors

8 double DB power cleans (50s/35s)

8 double DB push press (same)

200 m run

12/11/17

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
add shoulder warmup after

Front Squat (7×1 90-100% superset with deficit HSPU)

Deficit Handstand Push-ups (7×3 **strict** or work on ab mat progressions)

scale with 3 ab mats if possible and work on lowering the target

Bar Muscle-ups (10 min bar MU **or** C2B pullups tech work)

CrossFit Games Open 16.3 (AMRAP – Reps)

AMRAP 7 minutes

10 power snatches

3 bar muscle-ups

Men use 75 lb.

Women use 55 lb.
scale with 3 C2B pullups.

**be careful not to chicken wing, prevent shoulder damage