6/10/17 – Scully and Mulder

Training Pit CrossFit (Hollywood, FL) – CrossFit

Coach call out game (No Measure)

https://www.youtube.com/watch?v=2PSCPXA-CnA&list=PL8G_ft9_c8jrfaS1_8xaywkdhf1p_qMyO&index=2

pick movements relevant to strength and/or metcon

Metcon (AMRAP – Rounds and Reps)

25 minute AMRAP (as many rounds as possible), partner workout

30 Floor Press 155/85)

Then max rounds

60/45 Cal Bike

30 (total) Partner push-ups with hand clap

30 good mornings with Med ball (20/14)

30 (total) partner med ball pass sit-ups (20/14)

200M Medball run (20/14)

6/9/17 – Fran

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

400M run

10 kips

10 scap retractions

10 thrusters (empty bar)

10 mountain climber stretch (5 per side)

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

DB split (bulgarian) squat (8×3 (per leg), same weight across)

https://www.youtube.com/watch?v=NLGzvyPFUDw&feature=youtu.be

Split Jerk (8×1 (75-85% of max). Same weight all 8)

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
10 min cap

6/08/17 – Mind the wake

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

Metcon (Time)

1500m Row men / 1200m for women

then 4 rounds of:

10 Strict Handstand push-ups

12 toes-to-bar

14 Russian kettlebell swings (70/53)

**16 min cap. Rest 2 minutes before next part

Metcon (Time)

3 rounds

20 situps

15 WBS (20/14)

6/7/17

Training Pit CrossFit (Hollywood, FL) – CrossFit

Coach call out game (No Measure)

https://www.youtube.com/watch?v=2PSCPXA-CnA&list=PL8G_ft9_c8jrfaS1_8xaywkdhf1p_qMyO&index=2

pick movements relevant to strength and/or metcon

Front Squat (7×2)

looking for a TWO rep max, NOT one.

Ring Dips (7×2 )

weighted (use band and kb/db)

or practice ring dips/hold

Metcon (Time)

5 rounds (10 minute cap)

12 (6R/6L) single arm KB overhead squat (53/35)

80′ single arm overhead KB carry (same) or 20′ for two round trips

12 deadlifts (135/95)

Coach Led Group Stretch (No Measure)

stretch after class

6/06/17 – Goose

Training Pit CrossFit (Hollywood, FL) – CrossFit

warmup 400 M run (No Measure)

WARMUP – 400 M run

warmup shoulder (scapular) mobility (No Measure)

SHOULDER MOBILITY

https://www.youtube.com/watch?v=hzozw2Aso3M (all 3 exercises)

Deficit Handstand Push-ups (8 min max deficit HSPU)

or practice HSPU / HS hold on wall

warmup – power snatch tech work (No Measure)

Power Snatch (7×1 (1-1-1-1-1-1-1))

build up over 7 sets

Metcon (Time)

21 power snatch (95/65) Rx+ (135/85)

9 lateral burpees over bar

15 snatches (same)

15 lateral burpees over bar

9 snatches (same)

21 lateral burpees over bar

**12 minute cap

partner medball overhead and side throw (Weight)

40 (20 per side) seated side throw

20 overhead medball throw

**about 5 feet apart**

https://www.youtube.com/watch?v=D8YbnrWJZdM (first 2 movements here)

**stay light and perform correctly

6/05/17 – Testify

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

Strict Toes-To-Bar (EMOM 8 min)

1) perform 5 strict T2B, or 30sec kipping T2B practice

2) do 20 UB double unders or practice DU for 30 sec

Metcon (Time)

5 rounds

12 back squats (135/95) Rx+ (155/105)

8 C2b pull-ups / Rx+ (5men/4 women Bar MU)

12 dumbbell hang power snatches (45/30) / Rx+ (use KB 53/35)

12 Burpees

1 min rest after each round, record TOTAL time including rest**
** Alternate hands as desired on the hang snatches, but consider switching often to save the grip on later rounds.

6/03/17

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.

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

Metcon (Time)

Team WOD – 2 partners

200m Bumper Plate Farmer Carry (35s/25s) hold on edge of plate, not through rings

150 Wall Ball Shots (20/14)

150/120 Row (calories)

150 Partner Situps (20/14)

200m Bumper Plate Farmer Carry (35s/25s) hold on edge of plate, not through rings