4/25/17

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

Warm up:

2rds

100m run

5 inch worms into T-push up

15 pass throughs

15 PVC OHS

20 single unders

Metcon (No Measure)

21min EMOM

min 1) 20 DU+7 HSPU Rx+ (strict)

min 2) 5 Hang Squat Snatch (95/65) Rx+ (135/95)

min 3) HS Walk/Practice/Hold 20-30sec

Metcon (No Measure)

Intervals- 6x50m partner banded run

rest 1 minute after each partner runs

4/24/17

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

Warm Up:

20 leg across body

15 glute ham raises

10 lunges

then…

“Bring Sally Up” .

warmup Bring Sally Up (No Measure)

WARMUP – Bring Sally Up”: Go up when the song says “bring sally up” and down when the song says “bring sally down”.

Different movements will be picked for the warmup every time.
Squat following up or down during the warmup

Front Squat (reps below)

EMOM 12min

(70% of FSQ)

Min 1: 3 FSQ

Min 2: 6 BSQ

Tabata This! (5 Rounds for reps)

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”. Post Tabata score for each exercise as Reps and total those for final score as Total Reps.

E.G., 10, 22, 9, 15, 15 = 71
8rds of each. 20 sec on/10sec off

4/22/17

Training Pit CrossFit (Hollywood, FL) – CrossFit

Rowling Warmup (No Measure)

Rowling: Set up all your members on rowers and have them try to rowl a perfect strike! To get a perfect strike, athletes must use full pulls on the rower with no breaks in between pulls and land exactly on 100m. Add a 2 air squat penalty for every meter off due in between rounds.

5 round game with mandatory 5 pass-throughs and 5 inch worm between rounds in addition to the air squats and it was lingawesome!

Metcon (AMRAP – Rounds and Reps)

24min AMRAP

12 DB Snatch (53/35) / BC 20 KB American Swings (53/35)

12 Box Jumps (24/20)

200m Dball run (70/50)

40 around the world

perform 40 around the world

4/21/17

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

Warm up:

400m run

2rds

10 PVC pass throughs

10 Hanging scap retractions

10 BB strict presses

Push Jerk (3-3-3-3)

Metcon (Time)

“Happy Hour”

3rds

12 Power Clean (135/95) / sumo DLHP

12 C2B pullups / ring rows

12 Push Jerks (135/95) / double DB push press

12 Toes to bar / 12 v-ups

**BC will perform 6 rounds with no strength portion then 800M run buyout

4/20/17

Training Pit CrossFit (Hollywood, FL) – CrossFit

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Turkish Get Up

Metcon (Time)

5 rds

10 KB Cleans (53/35)(5 left / 5 right)

20 goblet squats (same KB)

50m Sled Push (4-45# plates / 4 – 25# plates)

*1min rest between rds

* record total time

4/19/17

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

row 400m

10 PVC pass throughs

10 PVC good mornings

10 PVC OHS

*empty bar Sqt Snatch warm up

Squat Snatch (EMOM 10, 1 sqt sntch)

Metcon (Time)

5rds

10 Power Snatch (95/65) Rx+(135/95)

15/12 Cal Row