11/16/16

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

Power Snatch (1RM, percentages below)

EMOM Power Snatch

min 1: 50%

min 2: 60%

min 3: 70%

min 4-6: 75%, only 1 rep (2 minutes)

min 6-8: 80%, only 1 rep (2 minutes)

min 8-10: 1 rep at 85%

min 10-12: 1 rep at 90%

min 12-14: 1 @ 95%

min 14-16: 1RM for the day, if you feel good attempt higher than 100%

warmup External Shoulder rotator + Power Snatch tech work (No Measure)

warmup: External shoulder rotation plus power snatch tech work

WARMUP 500m row (No Measure)

Metcon (AMRAP – Rounds and Reps)

Max Effort Intervals, 16 min (8 sets)

1 Min on, 1 min off. Add total HPC

Sled Push 50 M (180# / 120# added to 60# sled)

then max hang power cleans (185/115)

**start half the group on the rest minute of first group

11/15/16 – Double Under Annie

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

warmup good morning, snatch press, OHS (No Measure)

Warmup with Empty Bar

2 rounds

100 M run

5 good mornings

5 snatch grip behind the neck STRICT press

5 OHS

Pendlay Row (5-5-5-5-5)

Double Under Annie (Time)

21-15-9

Deadlift (225/155) Rx+ (275/185)

HSPU Rx+ (strict HSPU)

** 2x double under count (42-30-18), Rx+ (unbroken set of Dubs)

11/14/16

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

Metcon (No Measure)

time permitting perform at least one hip, ankle and shoulder mobility drill

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 shoulder (scapular) mobility (No Measure)

SHOULDER MOBILITY

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

Badger (Time)

Three Rounds for time of:

30 ‘Squat’ Cleans, 95#

30 Pull-ups

Run 800 meters
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.
To learn more about Badger click here
35 min cap, do not Rx if you don’t generally do Rx

11/11/16

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

warmup 400M run, then 100M sprint + band sprints (No Measure)

A. warmup – 400 M run, rest 1 min. 100 M sprint

B. Band Sprints 40M x4 per athlete

Metcon (Time)

40-30-20-10

Wall Balls (20/14) (10 feet / 9 feet)

Calories Row

Metcon (No Measure)

stretch led by coach

11/10/16

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

warmup Mobility after line drills (No Measure)

Each body part mobility will be listed under notes as part of this warmup
band assisted lat pull

Chest-To-Bar Pull-ups (10 min skill work)

if athlete has efficient pullups (10 consecutive), working on C2B. If not, then work on pullup technique

**those efficient on C2B will work on bar MU

Metcon (Time)

20 Pullups / Rx+ C2B

20 Hang Power Clean (115/75) / Rx + (155/105)

200 M run

10 Pullups / Rx+ C2B

10 Hang Power Clean (115/75) / Rx + (155/105)

400 M run

5 Pullups / Rx+ C2B

5 Hang Power Clean (115/75) / Rx + (155/105)

800 M run

11/09/16

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

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
5 minutes mobility. Start squats no later than 20 past class time to end at 40 past class time

Front Squat (percentages below)

Front Squat based on old PR, 2 minutes between sets. 20 min cap to find new 1RM

few reps before going to 50%

5 at 50%

4 at 60%

3 at 70%

1 at 80%

1 at 90%

1 at 95%

then 1-1-1-1 past 95% to find new 100+%

Metcon (AMRAP – Rounds and Reps)

AMRAP 9 min, may use DB if inefficient with KB

10 KB Cleans (53/35) https://www.youtube.com/watch?v=cPYfiwpUeSE

8 KB Front Squat

6 KB Push Press

4 KB snatches https://www.youtube.com/watch?v=g3c73NahdjU

2 KB Thrusters

finish 1 full round on Right arm, then perform round 2 on LEFT arm. Switch arms every FULL round

11/08/16

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: 2 rounds

12 (6L / 6R) single leg cross RDL

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

12 (6L / 6R) mountain climbers

4 pushups

Max Double-Unders (AMRAP – Reps)

Max set of Unbroken Double-Unders
or 10 minute Dubs practice

https://www.youtube.com/watch?v=16LpwpsuFdM

Metcon (Time)

Team WOD, 2-3 people. One partner resting at all times, including teams of 3. Perform outdoors if possible

5 rounds

14 Ground to Shoulder Slam Ball (100/70)

20 Assault Bike cals

100 double unders

11/07/16

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

warmup med ball clean & wall walk + 3 HS shrugs, Dubs (No Measure)

warmup: 2 rounds

10 med ball clean

1 wall walk + 3 handstand shrug (https://www.youtube.com/watch?v=1-efrso7nbI&feature=youtu.be)

30 double unders / or practice them for 30 seconds

Gymnastics

10 minutes of hand stand hold on wall practice (3 people together). One person per side assisting the hold practice.

Or HSPU kipping practice and form

Nate (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here
scale MU with 2 bar MU or 2 C2B + 2 ring dips or 4 box dips

Rx is 70/53

11/05/16

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

Metcon (Time)

teams of 2 or 3

row 2k, one partner at a time

800 m buddy carry, switch as need

200 M farmer carry (heavy), switch as need

60 burpees, one at a time switch as needed

teams of 3 will do extra reps accordingly but will have 2 people working at the same time