8/29/17

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

400 M run

then…5 minute squat snatch technique work with empty barbell

Squat Snatch (5×3 (70-80% of full snatch))

superset with ring dips

weighted STRICT ring dips (5×5 strict ring dip)

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP (as many reps as possible)

7 Burpees

7/5 ski erg cals

25 double unders

8/28/17

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

warmup shoulder (scapular) mobility (No Measure)

SHOULDER MOBILITY

https://www.youtube.com/watch?v=hzozw2Aso3M (skip lacrosse ball exercise)

Metcon (Time)

5 rounds

12 HSPU / rx+ strict / scaled with strict DB shoulder press (same weight as DB power cleans

12 back squats (135/85) / Rx+ (155/105)

8 pullups / Rx+ 8 C2B pullups

8 dumbbell power cleans (40/30) Rx+ (50/35)

18 Wall ball (20/14)

**1 min rest after each round

8/26/17

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.

4 round game with mandatory 5 pass-throughs and 3 inch worm between rounds in addition to the air squats

Metcon (Time)

6 rounds – 30 min cap

10 deadlifts (225/155) / bootcamp 15 sumo DLHP

10 dumbbell push press (50s/35s)

10 lateral burpee over bar/KB

400m run

8/25/17

Training Pit CrossFit (Hollywood, FL) – CrossFit

shoulder health pre/rehab warmup (No Measure)

3rds

run 100m

**may also use crossover symmetry bands for these movements**

10 band face pulls

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

10 band pull aparts

https://www.youtube.com/watch?v=NKBsia-o9N4

10 External Rotations (5 each arm)

https://www.youtube.com/watch?v=sL7fvQ2DuGE

2 wall walks

Handstand Push-ups (8 min work on HSPU or HS walk progression)

Metcon (Time)

3 rounds

400m run

21 Toes-to-bar

8/4 muscle ups / scale with 12 Ring dips (Health: 12 push-ups on toes – NO BAND DIPS today)

8/24/17

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

400 M run

then…5 minute squat snatch technique work with empty barbell

Squat Snatch (6x2Snatch (70-80% of 1RM), superset with dips)

hit consistent and good lifts

weighted STRICT ring dips (6×4 strict ring dip)

Metcon (Time)

5 rounds – 8 minute cap

12 push press (95/65) Rx+ (135/95)

6 sumo DLHP (same weight)

1 rope climb Rx+ (legless)
rest 2 minutes then next part

Metcon (Calories)

4 minute max cal bike or ski erg (athlete’s choice)

8//23/17

Training Pit CrossFit (Hollywood, FL) – CrossFit

warmup – run, hanging scap retraction, kip (No Measure)

2 rounds

100m run

10 air squats

10 PVC pass throughs

5 hanging scapular retraction

10 kips

warmup ANKLE MOBILITY (No Measure)

https://www.youtube.com/watch?v=e1C-XmSmgY0

(10-15 reps per foot, maintain heel on the ground)

*** AND/OR*** if time permits

https://www.youtube.com/watch?v=ztmusG5tEQ8

Metcon (AMRAP – Reps)

For reps – 4 rounds (As many reps as possible)

1 min alternating pistols

1 min – American Swing (70/53)

1 min box jump (30″/24″)

1 min chest-to-bar pull up

2 min row (for calories)

**1 min rest

8/22/17

Training Pit CrossFit (Hollywood, FL) – CrossFit

squatting warmup (No Measure)

Run 400m

-Leg kicks

(in place, 10 up and back, 5 across)

-Lower back stretch, 20x total (10 per leg)

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

-Small band walks

(forward, backwards, right, left in quarter squat position) 10 steps each way

https://www.youtube.com/watch?v=Z5iT6Czt7Zc

-15 glute ham bridges with band

https://www.youtube.com/watch?v=tgw_0kCDGX8

Front Squat (12 minutes to find 1RM)

lets see if your box squats paid off!

CrossFit Games Open 14.5 and 16.5 (Time)

For Time:

21 Thruster, 95#/65#

21 Bar Facing Burpees

18 Thruster, 95#/65#

18 Bar Facing Burpees

15 Thruster, 95#/65#

15 Bar Facing Burpees

12 Thruster, 95#/65#

12 Bar Facing Burpees

9 Thruster, 95#/65#

9 Bar Facing Burpees

6 Thruster, 95#/65#

6 Bar Facing Burpees

3 Thruster, 95#/65#

3 Bar Facing Burpees
**18 minute cap, don’t RX unless you can finish in time!! **