5/5/17

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

Warm Up:

400m run

2rds

5 Kips

10 BB FSQ

10 BB Strict press

5 BB Thruster

Push Jerk (12 min to find 1RM)

Metcon (Time)

4rds

18/15 Cal Row

18 Thrusters (65/45) / double KB or DB thrusters

15 Toes to bar / 20 v-ups

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5/4/17

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

Warm Up:

2rds

100m run

10 BB good mornings

10 Back squat

Metcon (Time)

7rds

200m run

5 Dball G2S (100/70)

200m run

10 DB snatch (50/35)

*rest 1min between rds.

Coach Led Group Stretch (No Measure)

stretch after class

5/3/17

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

Line drills. (warm up calves and hamstrings)

Metcon (No Measure)

4 sets

1- 50m Partner Banded Sprint

1- 50m Sprint (without band)

*rest 2min after BOTH sprints (1 set = banded sprint plus unbanded sprint)

Metcon (AMRAP – Reps)

4min AMRAP

18 Power Snatch (95/65)

18 Burpee Pullups

*Max Cal Assault Bike.

-Rest 3min

4min AMRAP

15 Power Snatch (115/75)

15 Burpee Pullups

*Max Cal Assault Bike

-Rest 3min.

4min AMRAP

12 Power SN (135/95)

12 Burpee Pull ups

*Max Cal Assault Bike
record only total bike cals at end of all AMRAPs

Coach Led Group Stretch (No Measure)

stretch after class

5/2/17

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

Warm up:

2rds

15 double unders / 20 second DU practice

5 inch worms into T-push up

15 pass throughs

5 hanging scap retractions

5 kips

Muscle-ups (2-2-2-2)

Skill: Bar/Ring Muscle up Progressions

(If already have muscle up 4×2 any kind of good clean muscle ups).

Metcon (Time)

15 min cap

50-40-30-20-10

Double Unders

Abmat Sit ups

*EMOM 7 Deadlifts (225/155)

5/1/17 – The Chief

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

20 leg across body

15 glute ham raises

10 lunges

10 banded clams

10 banded reverse clams

*banded walk.

Front Squat (EMOM)

EMOM 12min

(70% of FSQ)

Min 1: 3 FSQ

Min 2: 6 BSQ

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles
**start each round back in the beginning

4/29/17

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warmup – Dog and Bone (No Measure)

Warm Up:

“Dog & Bone”

Split the group in two with one group on each side of the playing area along a line. Place a medball (the bone) in the middle of the playing area. Each team must be numbered 1 to 12 (change this depending on group size). The instructor shouts a number and the two people with that number (on opposite teams) must try to get the bone before the other one. When one gets the bone, the other can try to tag them before they get back to their team line. The team scores points depending on how many times they manage to get the bone. You can mix it up by choosing different numbers on each team to go against each other.

Metcon (Time)

“Jack the Gripper”

4 Rope Climbs / Rx+ (legless) / 12 ring rows for BC

12 toes to bar / V-ups

12 KB Snatch (53/35) Rx+ (70/53) / BC sumo DLHP

24 Box Jumps (24/20) Rx+ (30/24)

24 KBS (53/35) Rx+

(70/53)

50m Sled Push (3 – 45# / 3 – 25# plates)

3 Rope Climb / 9 ring rows

12 TTB

12 KB SN (53/35)

24 Box Jumps (24/20)

24 KBS (53/35) (70/53)

50m Sled Push

2 Rope Climbs / 6 ring rows

12 TTB

12 KB SN (53/35)

24 Box Jumps (24/20)

24 KBS (53/35) (70/53)

50m Sled Push

1 Rope Climb / 3 ring rows

12 TTB

12 KB SN (53/35)

24 Box Jumps (24/20)

24 KBS (53/35) (70/53)

50m Sled Push

4/28/17

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

Warm up:

2rds

100m run

5 burpees

3 wall walks

Metcon (No Measure)

24min EMOM

min 1) 15/10 Bike Cals

min 2) 100m Dball run (150/100)

min 3) 8 alternating Renegade rows (55/35)

Metcon (No Measure)

4 sets

1min Planks

20 knee raises / situps

rest 1min.