February-16-2017

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

The Crossfit Games Open is about a week away. If you haven’t already be sure to go register at Games.crossfit.com

Ask your coach for more info.

Warm-up

Warm-up (No Measure)

2 Rounds

8 Burpees

12 Twisting Lunges

12 Muscle Snatch(Empty bar or PVC)

12 Power Snatch(Empty bar or PVC)

Skill Review

Double-Unders

If you have double unders downpack, work on Triple-Unders.

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

Metcon

Metcon (Time)

100 Double Unders

21 DB Snatches (50/35)Rx (70/50)Rx+

21 Box Jumps (20/24)Rx (30/24)Rx+

15 DB Snatches

15 Box Jumps

9 DB Snatches

9 Box Jumps

100 Double Unders

* 200 Singles if not able to complete double unders

2/15/17

Training Pit CrossFit (Hollywood, FL) – CrossFit

warmup – 400m row, RDL, good morning, snatch grip behind neck press (No Measure)

400m row

Barbell Warm up

-10 romanian deadlifts

-10 good mornings

-10 behind the neck presses

Clean and Jerk technique warmup (No Measure)

Coaches work on empty barbell warmup going over C&J tech work

Clean and Jerk (15 min to 1RM)

any clean and any jerk style

CrossFit Games Open 13.4 (AMRAP – Reps)

Complete AMRAP in 7 minutes of:

3 Clean and Jerk #135/95

3 Toes-To-Bar

6 Clean and Jerk

6 Toes-To-Bar

9 Clean and Jerk

9 Toes-To-Bar

12 Clean and Jerk

12 Toes-To-Bar

15 Clean and Jerk

15 Toes-To-Bar

18 Clean and Jerk

18 Toes-To-Bar

21 Clean and Jerk

21 Toes-To-Bar

*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

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

February-15-2017

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

The Crossfit Games Open is about a week away. If you haven’t already be sure to go register at Games.crossfit.com

Ask your coach for more info.

Warm-up

Warm-up (No Measure)

2 Rounds

15M Crab Walk Forward

15M Crab Walk Backward

15 Overhead Squat

10 Goodmorning

Mobility

Warm-up (No Measure)

Squat Mobility

Kipping Practice

Metcon

Metcon (Time)

2012 Crossfit Games Regionals Event 4

(Partner Wod)

50 Backsquats (135/95)rx (165/125)rx+

40 Pull Ups

30 Shoulder to Overhead

50 Front Squats (115/75)rx (145/105)rx+

40 Pulls Ups

30 Shoulder to Overhead

50 Overhead Squats (95/55)rx (125/95)rx+

40 Pull Ups

30 Shoulder to Overhead

Every time you get back to the squats lower the weights.

*BC all squats will be done with KB’s

*Sub Pull Ups for Ring Rows

2/14/17

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

Warm Up:

2rds

100m run

8 hollow rocks

8 supermans

8 hanging scap retractions

8 kips

Muscle-ups (10 minute skill work)

work on MU progressions or for those who have them, work on connecting them.

Those without pullups, work on pullups

Metcon (Time)

1,2,3,4,5,6,7 – 20 minute cap

Burpee Muscle up / Pull ups + Dips / box dips will be doubled

*200m run after every set.

40 around the world

perform 40 around the world
https://www.youtube.com/watch?v=jy2zjpcrtAI

Febuary-14-2017

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

The Crossfit Games Open is about a week away. If you haven’t already be sure to go register at Games.crossfit.com

Ask your coach for more info.

Warm-up

Warm-up (No Measure)

Half Mile Bike

10 Squat to Stand

20 Shoulder Pass Throughs

20 Side Lunges(10L/10R)

10 Shoulder Press

10 Squat to Stand

Weightlifting

Back Squat (7-7-7-7-7)

Goal is to try to get close to 70-80% for 7

Metcon

Metcon (Time)

10 Min Cap

400M Run

10 Bar Muscle Ups

50 Pistoles(Alt)

50/35 Calories on Bike

*Sub Goblet Squats for Pistoles and Strict Pull Ups or Ring Rows for Bar Mu’s.

2/13/17 – Diane

Training Pit CrossFit (Hollywood, FL) – CrossFit

warmup – row, lower back across, couch stretch, band walk and bridge (No Measure)

Row 400m

-Leg kicks

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

-Lower back stretch.

(laying on your back, alternate leg across your body.) x20 total

-Couch Stretch – https://www.youtube.com/watch?v=Fg-lwNBzVV8

-Small band walks

(forward, right, left in quarter squat)

-15 glute ham bridges with band

– 10 band clams (https://www.youtube.com/watch?v=FSRu2IN_ylk)

– 10 reverse band clams (https://www.youtube.com/watch?v=N-0K0d5-wuU)

Back Squat (reps below)

5 @ 75%

3 @ 85%

1 @ 90-95%

5 @ 80-85%

5 @ 80-85%

**Max out next week! Make sure to follow the percentages!

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
** 10 minute cap, scale accordingly **

Coach Led Group Stretch (No Measure)

stretch after class

Febuary-13-2017

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

The Crossfit Games Open is about a week away. If you haven’t already be sure to go register at Games.crossfit.com

Ask your coach for more info.

Warm-up

Warm-up (No Measure)

2 Rounds

200M Run

10 Wide Grip Behind The Neck Press

10 Overhead Squats

10 Snatch Grip Deadlift

10 Muscle Snatch

Weightlifting

Hang Power Snatch+Hang Squat Snatch+Overhead Squat (Weight)

1-1-1

Goal should be to work up to about 70-80% of your 1RM Hang Snatch.

*Bc Will go over proper DB snatch tech with coach

Metcon

Metcon (AMRAP – Reps)

15Min Amrap

Hang Power Snatch 1..2..3..4..5..6..7..8..ect

Toes to Bar 2..4..6..8..10..12..14..ect

(95/65)

*BC will do Hang DB Snatch x2 and Hanging Knee Raises or V-Ups.