12/06/16

Training Pit CrossFit Ft Lauderdale, Training Pit CrossFit East Boca, Training Pit CrossFit (Hollywood, FL) – CrossFit

Deadlift, Running, Shoulder warmup (No Measure)

WARMUP

2 rounds

Heel cord (1 minute per side, elevate barbell by putting 35 or 45# plates on each side)

https://www.youtube.com/watch?v=lMQL7_HNV_Y&feature=youtu.be&t=2m7s

10 M walking RDL into leg swing

https://www.youtube.com/watch?v=XhHc7FbSUiY&feature=youtu.be&t=3m38s

2 wall walks / or modified on box

100 M run

Push Press (10-10-10)

Metcon (Time)

3 rounds

75 Double Unders

15 Pullups / Rx+ C2B pullups (must touch bar every rep)

5 Deadlifts (255/175) Rx+ (315/205)

Warm-up (No Measure)

stretch after wod

12/05/16 – Isabel

Training Pit CrossFit Ft Lauderdale, Training Pit CrossFit East Boca, Training Pit CrossFit (Hollywood, FL) – CrossFit

OHS, Shoulder, thoracic warmup (No Measure)

WARMUP

2 rounds

10 Thoracic High Fives (per side)

http://youtu.be/2y_A4xfbGUU?t=3m28s

10 back strokes

http://youtu.be/xbOxmQRi7fM?t=8m19s

10 PVC OHS

100 M run

warmup – power snatch tech work (No Measure)

Overhead Squat (technique work)

1 power snatch + 3 OHS (1-1-1-1-1-1…)

10 minutes to find 1RM of 1 pwr snatch + 3 overhead squats

Isabel (Time)

For Time: 30 Snatches, 135# / 95#
**7 min cap**

may be power or squat snatch

Around the World (Core)

10 min EMOM perform 6 (3 each way) around the world as high as possible. May be done with a partner taking turns holding the PVC pipe for height .

**BOTH partners do 10 sets

https://www.youtube.com/watch?v=jy2zjpcrtAI

12/03/16

Training Pit CrossFit Ft Lauderdale, Training Pit CrossFit East Boca, 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)

10 (5L/5R) alt. front rack Box Step ups (24″/20″) (95/65) (Rx+ 115/75)

10 Ring dips / stationary dips / 2x box dips (Rx+ 3 ring MU then 10 dips)

800 M run

16 (8L / 8R) alt. front rack Box Step ups (24″/20″) (95/65) (Rx+ 115/75)

15 Ring dips / stationary dips / 2x box dips (Rx+ 3 ring MU then dips)

400 M run

20 (10L / 10R) alt. front rack Box Step ups (24″/20″) (95/65) (Rx+ 115/75)

20 Ring dips / stationary dips / 2x box dips (Rx+ 3 ring MU then dips)

200 M run

12/02/16

Training Pit CrossFit Ft Lauderdale, Training Pit CrossFit East Boca, Training Pit CrossFit (Hollywood, FL) – CrossFit

warmup – run, squat jump, pushup (No Measure)

warmup – 2 rounds

100 M run

12 squat jumps

7 pushups

Weighted Pushups (5×5)

* if the athlete is not yet doing full plank (not on knees) pushups. no worming do pushup negatives without weight if needed to work on form

** Have a partner gently put plates on UPPER back (avoid the lower back for safety) and guide the plates as the working partner performs the pushup

Metcon (Time)

5 rounds

15/10 assault bike

10 sumo DLHP (115/75)

5 burpees over bar or KB

12/01/16

Training Pit CrossFit Ft Lauderdale, Training Pit CrossFit East Boca, Training Pit CrossFit (Hollywood, FL) – CrossFit

warmup Mobility after line drills (No Measure)

Each body part mobility will be listed under notes as part of this warmup

warmup shoulder (scapular) mobility (No Measure)

SHOULDER MOBILITY

https://www.youtube.com/watch?v=hzozw2Aso3M (all 3 exercises)

Pull-ups (C2B or normal technique work)

Metcon (Time)

6 rounds, increasing in pullup reps. 20 min cap

30M Sled push (5 plates 45# / 5 plates 25#)

3-6-9-12-15-18 C2B Pullups

Metcon (Calories)

teams of 2 on rower

30 seconds max effort for calories, and switch partners.

Repeat for 10 minutes. Record total calories

11/30/16

Training Pit CrossFit Ft Lauderdale, Training Pit CrossFit East Boca, Training Pit CrossFit (Hollywood, FL) – CrossFit

warmup 400 M run, good morning, hang clean, thruster (No Measure)

400M run

10 good mornings (empty bar)

10 hang power cleans

10 thrusters

Back Squat (find 1RM)

New members without percentages perform 5×5

Back Squat based on old PR, 2 minutes between sets. 20 min cap to find new 1RM

6 at 50%

5 at 60%

4 at 70%

2 at 80%

2 at 85%

1 at 90%

1 at 95%

then 1-1-1-1 past 95% to find new 100+%

Rope Climb (5-10 min skill work)

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

2 rope climb

5 Squat Clean Thruster (Cluster) (155/105)

30 double unders

*use chips to accurately count round and reps*

11/29/16

Training Pit CrossFit Ft Lauderdale, Training Pit CrossFit East Boca, Training Pit CrossFit (Hollywood, FL) – CrossFit

WARMUP 500m row (No Measure)

warmup – power snatch tech work (No Measure)

work all 3 positions

power snatch 3 position complex (5×1 complex at 70% of power snatch)

5 sets of 1 (at 70%) rep at following complex.

2 second pause at high hang power snatch, repeat at mid thigh and below knee.

Complex will include all 3 reps with 2 second pause at each position

Metcon (Time)

20 Box Jump (24″/20″)

25 Toes to Bar

30 alternating DB Snatch (55/35) **do NOT drop DB*

50 HSPU

30 alternating DB Snatch (55/35) **do NOT drop DB*

25 Toes to Bar

20 Box Jump (24″/20″)