1/24/17

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

warmup – high knees, butt kicks, shoulder band work, hollow rock (No Measure)

2rds

100m (50m high knees/50m butt kickers)

10 banded shoulder external rotations

10 shoulder band pull aparts

10 hollow rocks

*30 second each Calf, stretch on the wall

Double-Unders (10 min skill work or max UB dubs)

can also work on triple unders if efficient on DU and not going for max unbroken

Metcon (Time)

50-40-30-20-10

Sit ups

DU

*400m run after every round

Coach Led Group Stretch (No Measure)

stretch after class


1/23/17 – DT

Training Pit CrossFit Ft Lauderdale, Training Pit CrossFit East Boca, 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 (rep scheme in comments below)

6 @55%

4@65%

2@75%

2@80%

ME@85%

**record ONLY max effort at 85%

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here

1/21/17

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

Warm-up (No Measure)

warmup – 3rds

100m run

5 inch worms

10 broad jumps

10 good mornings (barbell or PVC pipe)

Metcon (Time)

Partner WOD

1,2,3,4,5….10

Deadlifts (225/155)/ BC – KB Sumo DL (NO high pull)

Bar or KB over burpees

200m Dball/Medball run (70/50)

** partner 1 does 1 DL, 1 burpee, D-ball run

Partner 2 does 1 DL, 1 burpee, D-ball run

Partner 1 does 2 DL, 2 burpees, D- ball run…..until both have gone all the way up to 10

1/20/17

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

warmup – 400m row, band shoulder prehab, strict press, hanging scap retraction (No Measure)

400 M row

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

shoulder band stretches, 10 of each >> https://www.youtube.com/watch?v=dIqE5o9Y_3g

7 strict barbell presses

5 hanging scap retraction

Shoulder Press (5-5-5-5-5)

CrossFit Games Open 14.2 and 15.2 (AMRAP – Reps)

Includes Masters up to 54 years old

0:00 – 3:00

2 Rounds of:

10 Overhead Squats, 95# / 65#

10 Chest-To-Bar Pull-ups

3:00 – 6:00

2 Rounds of:

12 Overhead Squats, 95# / 65#

12 Chest-To-Bar Pull-ups

6:00 – 9:00

2 Rounds of:

14 Overhead Squats, 95# / 65#

14 Chest-To-Bar Pull-ups

The ladder will ascend every 3-minutes until the athlete can not complete the ladder.
if you do not get passed the 12 minute mark, continue AMRAP at 14/14 reps of each style until the 15 minute mark,

1/19/17

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

warmup – run, inchworm t-pushups, air squat, lunges (No Measure)

2rds

100m run

6 inch worms into T-push ups (3 inch worm into left hand t-pushup and 3 on the right hand) >> https://www.youtube.com/watch?v=9ZvjePKKFu0

10 air squats

10 lunges

Metcon (Time)

30-20-10

toes to bar

Wallball (20/14)

Assault bike Cal

L-Sit (EMOM do 30-45 seconds)

4 minute EMOM

Coach Led Group Stretch (No Measure)

stretch after class

1/18/17

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

warmup – 400m run, leg swings, lunges (No Measure)

400m run

-leg kicks

https://www.youtube.com/watch?v=korxBhGzzJE (just first 2 exercises – front to back and side swings)

30 feet long lunges

30 feet side lunges

EMOM 8 – power clean, squat clean (1-1-1-..)

every min on min for 8 minutes.

1 power clean + 1 squat clean
must hit both within the minute to count

Metcon (AMRAP – Rounds and Reps)

10min AMRAP

5 HSPU

10 Russian KBS (70/55)

30 DU

Coach Led Group Stretch (No Measure)

stretch after class

1/17/17

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

Warm-up (No Measure)

2rds

100m run

15 PVC Pass throughs

10 PVC Good Mornings

10 PVC Behind the neck push press

10 PVC OHS

Metcon (Time)

5rds

15 Power Snatch (115/75) Rx+(135/95)

400m run

Metcon (No Measure)

Double Tabata: (alternating. 16rds total)

hollow hold

hollow rock

example: 20 sec hold, 10 sec rest

20 sec rock, 10 sec rest for total of 16 rds (8 per movemement)