8/12/17

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)

For time. Teams of 3.

2000m row (one person working at a time)

5 rope climbs / BC will do 30 ring rows

400m plate run. Use 2 plates shared between 3 partners (45/25), all partners run together

20 ‘heavy’ front squats (185/125) / heavy goblet squat

40 kipping pull ups while one partner hangs (the other can rest) / 60 ring rows

60 push-ups while partners both hold elbow or straight arm plank

80 sumo DLHP (53/35), 2 kettlebells per team working (two people at once)

1000m ski(one person at a time)

8/11/17

Training Pit CrossFit (Hollywood, FL) – CrossFit

warmup 400 M run (No Measure)

WARMUP – 400 M run

Hang Power Clean (12 min to find 1RM.)

Metcon (Time)

4 rounds for time.

12 power clean and jerk (135/85) / Rx+ (155/105)

12 toes to bar / 18 v-ups

400m run

8/10/17

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 Box Squat (5×3 (5 sets of 3 rep, same weight across @ 75-85%))

Pick a box that will be low enough for hips to be at 90degrees.

Squat to box and brief pause (Note: This does not mean rocking on the box, dropping down on the box, bouncing off the box, or doing a touch-and-go on the box).

Your back should remain arched, the hamstrings and glutes stretched, and the abdominals as tight as possible.

Weighted Pull-ups (5×5 (super set in between box squats). Same weight)

100 burpees for time (Time)

100 burpees
**12 min cap**

Metcon (Time)

2 minutes after burpees

3 rounds

20 suitcase lunge steps (53/35)

10 calories (bike)

8/9/17

Training Pit CrossFit (Hollywood, FL) – CrossFit

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

2 rounds

100m run

15 PVC pass throughs

5 hanging scapular retraction

10 kips

Muscle-ups (8 min skill work. Pullup, C2B, bar MU, then MU)

if athlete has good pullups work on C2B. Same applies for the next step in order above

Metcon (Time)

18 minute cap

1500m row

1 min rest

Then 5 rounds:

7 hang power snatch (95/65)

10 alternating pistols

30 double unders

8/8/17

Training Pit CrossFit (Hollywood, FL) – CrossFit

OHS, Shoulder, thoracic warmup (No Measure)

WARMUP

2 rounds

10 Thoracic High Fives (5 per side)

http://youtu.be/2y_A4xfbGUU?t=3m28s

10 back strokes (5 per side)

http://youtu.be/xbOxmQRi7fM?t=8m19s

10 PVC OHS

100 M run

weighted ring dips (8 minutes to find 1RM *STRICT* dip or progression)

Squat Snatch (7×1 (work up to heavy single))

Metcon (AMRAP – Rounds and Reps)

15 minute AMRAP (as many rounds as possible)

40′ overhead plate lunge (45/25)

10 handstand push-ups (rx is yoga mat or 35# plates on each hand with ab mat)

100M run

8/07/17

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 Box Squat (6×2 (6 sets of 2 rep, same weight across @ 75-85%))

Pick a box that will be low enough for hips to be at 90degrees.

Squat to box and brief pause (Note: This does not mean rocking on the box, dropping down on the box, bouncing off the box, or doing a touch-and-go on the box).

Your back should remain arched, the hamstrings and glutes stretched, and the abdominals as tight as possible.

Weighted Pull-ups (6×4 (super set in between box squats). Same weight)

Turkish Get Up (8 minute technique work or 1rm each arm)

CrossFit Games Open 11.3 (AMRAP – Rounds and Reps)

5-Minute AMRAP of:
Squat Clean, 165# / 110#
Jerk, 165# / 110#
**perform outside if possible.

*a cluster will count, squat clean into thruster

Metcon (Calories)

4 min max ski for cals

8/05/17

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)

2 rounds

15 squat snatches (115/75)

15 chest-to-bar pull-ups

800m run

2 rounds

45 Wallball shots (20/14)

30 ring rows

800m run