5/11/17

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

Warm Up:

2rds

100m run

10 BB good mornings

10 Russian KBS (light)

Metcon (Time)

7 sets

200m run

10 C2B pullups

20/15 Cal Row

*rest 2min between rds.

Metcon (No Measure)

3 sets-30sec per leg.

Banded Hip Stretch

Couch Stretch

5/10/17

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

Warm Up:

2rds

100m run

7 Romanian DL

7 Front Squat

7 Strict press

*Clean and jerk BB Warm up

Clean and Jerk (EMOM 15)

find 1RM for today.

CrossFit Games Open 15.4 (AMRAP – Reps)

8-Minute ARMAP of:

3 Handstand Push-ups

3 Cleans, 185#/125#

6 Handstand Push-ups

3 Cleans, 185#/125#

9 Handstand Push-ups

3 Cleans, 185#/125#

12 Handstand Push-ups

6 Cleans, 185#/125#

15 Handstand Push-ups

6 Cleans, 185#/125#

18 Handstand Push-ups

6 Cleans, 185#/125#

21 Handstand Push-ups

9 Cleans, 185#/125#

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

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

5/09/27

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

400m run

Line Drills

Metcon (Time)

** 30 min cap**

20/15 Assault Bike Cal

20 Burpee Box Jumps (24/20)

20 Deadlifts (205/135)

800m run

20 Deadlifts

20 Burpee Box Jump

20/15 AB Cal

400m run

20/15 AB Cal

20 Burpee Box Jump

20 Deadlifts

200m run

20 Deadlifts

20 Burpee Box Jump

20/15 AB Cal

5 sets, 1 min plank hold (5 sets)

1 min plank, 1 min rest x5

5/08/17 – Amanda

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

400m run

20 leg across body

15 glute ham raises

10 lunges

10 banded clams

10 banded reverse clams

*banded walk.

Front Squat (EMOM 12 min)

EMOM 12min

(70% of FSQ)

Min 1: 4 FSQ

Min 2: 8 BSQ

Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#
**Squat snatch

*10 min cap. Modify with C2B pullups (same rep count)

Coach Led Group Stretch (No Measure)

stretch after class

5/6/17

Training Pit CrossFit (Hollywood, FL) – CrossFit

hungry hippos (No Measure)

Warm up:

Hungry Hippos: Split the class up into two equal teams and create a small space of area for the game. Each team starts on an opposite end of the designated space and all of your gym’s medicine balls are in a pile in the middle. Once the game begins everyone crab walks as fast as possible to the medball pile where they grab a medball and place it in their lap. Once the medball is in their lap, the athletes have to crab walk to ball back to their end line where they can drop it off and cruise back to the middle to do it all over again. This one is sneaky hard and pretty taxing on triceps. Scores are the total of pounds moved to each side by a team in the allotted time. The team with the most pounds moved in that time wins!

Metcon (Time)

Partner WOD

Buy In: 800m (together)

6 Rope Climbs

60 OHS (95/65)

6 Rope Climbs

60 FR Lunges

6 Rope Climbs

60 Hang Power Cleans

6 Rope Climbs

Cash Out: 800m run together

*One person works at a time; both must be back from the run to start working.

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

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