10/27/16

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

Front Squat (4X2 FS / 4×4 BS @ 90%)

**rest 60 seconds b/w sets

**Explanation: Complete 2 Front Squats @ 90 % of max Front Squat, rack the bar, reset and complete4 Back Squats @ 90% of max Front Squat (same weight). Do not rest while switching from Front to Back Squats

Bar Muscle-ups (1…)

Bar MU or C2B technique work.

Use box jump into MU only for athletes who have C2B but not yet bar MU

(https://www.youtube.com/watch?v=bA8IeIhEWEs)

Metcon (Time)

10 Bar Muscle up / banded MU /box jump into MU progression / and other progressions

800 m run

60 russian swings (70/53)

60 situps

100 double unders

10/26/16

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

Rope Climb (skill work)

10 minute skill work

warmup partner hamstring, situps, run (No Measure)

WARMUP

3 rounds

5 (per) partner assisted glute-ham raise

https://www.youtube.com/watch?v=Lsq7ztSjIYA

8 partner situps

100 M run

Metcon (10 Rounds for reps)

EMOM 30 minutes

Min 1: 12 alternating DB snatch (55/35)

Min 2: 12 Toes To Bar

Min 3: 3 rope climbs
record 27 if performing all reps Rx

10/25/ – Chief

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

Floor Press (3-3-3-3-3)

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
Rx (135/95)

**perform WOD outside and enjoy this beautiful weather!

** Post rounds completed for each of the 5 cycles. Start EACH cycle with 3 power cleans.

10/24/16

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

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 – run, squat jump, pushup (No Measure)

warmup – 2 rounds

100 M run

12 squat jumps

7 pushups

Front Squat (4X2 FS / 4×4 BS @ 95%)

**rest 90 seconds b/w sets

**Explanation: Complete 2 Front Squats @ 95% of max Front Squat, rack the bar, reset and complete4 Back Squats @ 95% of max Front Squat (same weight). Do not rest while switching from Front to Back Squats

Metcon (AMRAP – Reps)

AMRAP 12 minutes

Assault Bike calorie (10 men / 7 women)

then max strict pullups (if you come off the bar or feet rest on floor you go back to bike)

**Record total calories PLUS strict pullups

10/22/16

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 (Time)

60 sumo dlhp (70/53)

60 burpee box jump over (24″/20″)

60 American swings (70/53)

800m run

10/21/16

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: 3 rounds

10 (5/5) single leg cross RDL

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

10 (5/5)mountain climbers

7 pushups

Deadlift (5×5)

Bootcamp will do team EMOM 14 (partner 1 40 second max cal row, partner 2, will plank hold 40 seconds. Switch every minute)

Metcon (AMRAP – Reps)

Every 5 minutes, x2 (10 minutes)

Run 400m

Amrap Muscle up /scaled ring dips or stationary/box dips

Bootcamp will do the run and AMRAP pushups

**note MU / dips total

Metcon (AMRAP – Reps)

immediately After MU part Every 5 minutes, x2 (10 minutes) total wod clock is 20 minutes

400m run

Max hang power cleans (135/95) / BC will do single KB weighted step ups
MU/dips and HPC reps are recorded separately

10/20/16

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

warmup Air Squats, strict T2B, 100 M run (No Measure)

WARMUP

3 rounds

7 air squats

5 strict toes to bar

100 M run

Front Squat (6X3 FS & 6/6 BS @ 86%)

**rest 60 seconds b/w sets

**Explanation: Complete 3 Front Squats @ 86% of max Front Squat, rack the bar, reset and complete 6 Back Squats @ 86% of max Front Squat (same weight). Do not rest while switching from Front to Back Squats

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 min

10 HSPU

14 Toes to Bar

18 Double Unders

**record your AMRAP scores correctly. Last few weeks several people have recorded an extra round. If you finished 4 rounds and do 10 HSPU your score is 4 + 10, not 5 + 10

Warm-up (No Measure)

group stretch led by coach

10/19/16

Training Pit CrossFit Ft Lauderdale, Training Pit CrossFit East Boca – CrossFit

warmup 400M plus split jerk tech (No Measure)

WARMUP – 400M run + split jerk tech work

Metcon (Time)

Teams of 2, 4 rounds

6 Power Clean (185/115) Rx+(225/135)

front carry it 50M

6 Power Clean (185/115) Rx+(225/135)

carry it 50 M back

20 high five pushups (that’s 20 per teammate)

200 M run together

**perform outside

**bar work, one at a time

10/19/16

Training Pit CrossFit (Hollywood, FL) – CrossFit

warmup 400M plus split jerk tech (No Measure)

WARMUP – 400M run + split jerk tech work

Split Jerk (5-3-3-1-1)

Can do push jerk if working on technique

Metcon (Time)

Teams of 2, 4 rounds

4 Ground to Shoulder Slam balls (100#/70#) Rx+(150# / 100#)

carry it 50M

4 Ground to Shoulder Slam balls (100#/70#) Rx+(150# / 100#)

carry it 50 M back

20 high five pushups (that’s 20 per teammate) chest to floor RX

200 M run together

** perform outside

**slam ball work, one at a time

10/18/16

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

WARMUP: Squat Snatch Technique (No Measure)

WARMUP

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

Squat Snatch (EMOM 12 minutes at 70%)

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