12/27/16 – sprinter grip

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

WARMUP 500m row (No Measure)

Deadlift (5-3-3-1-1)

Metcon (Time)

2 rounds, sprint x3

10 American swings (53/35) rx+ (70/53)

10 pullups rx+ 10 c2b pullups

**rest 2 minutes after each set of 2 rounds. Repeat x3 (total 6 rounds)

*record total time

Team Core Cool Down (Time)

2 rounds each, teams of 2 alternating 1 full round

10 v-ups

24 hollow rocks

20 supermans

20 heel taps (10 per side) https://www.youtube.com/watch?v=jfXcyLTuKP4

6 man makers without thruster (just double DB floor to overhead) (35/20)

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

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12/26/16 – Holleyman

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

warmup hip mobility (No Measure)

https://www.youtube.com/watch?v=erafWsJ21Xw

https://www.youtube.com/watch?v=JZX3GTpquK8

https://www.youtube.com/watch?v=xYxh4cUUvSI

warmup shoulder (scapular) mobility (No Measure)

SHOULDER MOBILITY

https://www.youtube.com/watch?v=hzozw2Aso3M (all 3 exercises)
Full shoulder and hip mobility dependent on class time available

Holleyman (Time)

30 Rounds for time of:

5 Wall-Ball Shots, 20#

3 Handstand Push-ups

1 Power Clean, 225#
In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MS, was killed on August 30, 2004
To learn more about Holleyman click here
* 30min cap*

*women’s Rx is 14# med ball

power clean 155#

12/24/16

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 (AMRAP – Rounds and Reps)

AMRAP 20 – teams of 2

8 ground to shoulder slam ball (100/70) **one partner at a time**

8 high five pushups (together)

400 M run (together)

Coach Led Group Stretch (No Measure)

stretch after class

12/23/16 – 12 days of Christmas

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

warmup single leg RDLcrossover, mount. climbers, pushups (No Measure)

WARMUP: 2 rounds

12 (6L / 6R) single leg cross RDL

https://www.youtube.com/watch?v=7mrbOG47_5Q

12 (6L / 6R) mountain climbers

4 pushups

12 days of Christmas Pit Style (Time)

12 Days of Christmas:

1 Sumo Deadlift High-Pull (95/65) / Heavy KB

2 Box Jumps 24/20

3 Thrusters 95/65 / Heavy single KB

4 Pull Ups / BC strict ring rows

5 Burpees

6 alternating pistols / goblet squats

7 T2B / V-ups

8 KB Amer Swings 53/35

9 Double unders / lateral bar hops

10 steps OH Walking Lunges with barbell (95/65)

11 Hang Power Cleans (95/65) / BC 11 rower calories

12 Power Snatches (95/65) / BC 12 bike calories

**30 min cap**
12 Days of Christmas:

Ex. On the 1st day of Christmas, my coaches gave to me, one Sumo Deadlift High Pull; on the 2nd day of Christmas my coaches gave to me 2 box jumps and 1 SDHP; on the 3rd day of Christmas, my coaches gave to me, 3 Thruster, 2 box jumps, and 1 SDHP; continue with 4 Pullups, 3, 2, 1 etc. up the ladder and down

12/22/16

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

WARMUP 500m row (No Measure)

WARMUP: Squat Snatch Technique (No Measure)

WARMUP

Coaches with athletes on squat snatch tech with PVC or empty bar as the warmup

Squat Snatch (1RM in 14 minutes)

Metcon (7 Rounds for reps)

EMOM 21

min 1: 12/9 bike calories

min 2: 8 Box Jumps (30″/24″)

Min 3: 4 Rope Climbs
record 24 men’s Rx or 21 women’s Rx for each round (full 3 minutes)

12/21/16

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

warmup Run, wall walk, lunges, wall squats (No Measure)

Warmup

2 rounds

100m run

2 wall walks

6 spiderman lunges

10 wall squats + 10 second hold

Back Rack Reverse Lunges (3-3-3-3-3 (alternating per leg))

Off squat rack, stepping back and down
it’s 6 reps per set, 3 per leg

Metcon (Time)

5 rounds

10 OHS (115/75)

30 KB Russian Swings (70/53)

200 M run

12/20/16

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

Snatch Grip Deadlift (5-5-5-5-5)

NOTE: this should be WIDE pronated (both hands over the bar) grip, same as snatch. Lifting straps allowed and recommended

Metcon (AMRAP – Rounds and Reps)

AMRAP 4 minutes

3 Power Snatch (135/95) rx+ (165/110)

3 Muscle Ups / scale with bar MU / or 6 ring dips

30 Double Unders / Rx+ unbroken

rest 2 minutes ** start where you left off** for example if you’re at 20 double unders, you’ll start next AMRAP with 10 dubs then continue onto snatches. Accumulate total rounds

repeat for a total of 3 AMRAPS of 4 minutes each, total of 16 minutes including rest.

**Use chips to count rounds and reps ACCURATELY