10/28/16

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

med ball partner warmup (No Measure)

https://www.youtube.com/watch?v=4meSBJytFBo

Metcon (Weight)

EMOM 10

odd minutes: 8 (4L / 4R) single leg romanian deadlift use KB or barbell (if going over 100#)

even minutes: 8 anchored leg raises, slow and controlled on the way down

https://www.youtube.com/watch?v=eLEyn1EjA5I

**record weight on SL RDL

Metcon (Time)

5 rounds

20 Double DB push press (35s/ 20s)

15 men / 10 women cal Row

14 (7 L / 7 R) planking dumbbell row (35s / 20s) https://www.youtube.com/watch?v=xXJScyRU5fY

10/27/16

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

Front Squat (4X2 FS / 4×4 BS @ 90%)

**rest 60 seconds b/w sets

**Explanation: Complete 2 Front Squats @ 90 % of max Front Squat, rack the bar, reset and complete4 Back Squats @ 90% of max Front Squat (same weight). Do not rest while switching from Front to Back Squats

Bar Muscle-ups (1…)

Bar MU or C2B technique work.

Use box jump into MU only for athletes who have C2B but not yet bar MU

(https://www.youtube.com/watch?v=bA8IeIhEWEs)

Metcon (Time)

10 Bar Muscle up / banded MU /box jump into MU progression / and other progressions

800 m run

60 russian swings (70/53)

60 situps

100 double unders

10/26/16

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

Rope Climb (skill work)

10 minute skill work

warmup partner hamstring, situps, run (No Measure)

WARMUP

3 rounds

5 (per) partner assisted glute-ham raise

https://www.youtube.com/watch?v=Lsq7ztSjIYA

8 partner situps

100 M run

Metcon (10 Rounds for reps)

EMOM 30 minutes

Min 1: 12 alternating DB snatch (55/35)

Min 2: 12 Toes To Bar

Min 3: 3 rope climbs
record 27 if performing all reps Rx

10/25/ – Chief

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

Floor Press (3-3-3-3-3)

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles
Rx (135/95)

**perform WOD outside and enjoy this beautiful weather!

** Post rounds completed for each of the 5 cycles. Start EACH cycle with 3 power cleans.

10/24/16

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

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 – run, squat jump, pushup (No Measure)

warmup – 2 rounds

100 M run

12 squat jumps

7 pushups

Front Squat (4X2 FS / 4×4 BS @ 95%)

**rest 90 seconds b/w sets

**Explanation: Complete 2 Front Squats @ 95% of max Front Squat, rack the bar, reset and complete4 Back Squats @ 95% of max Front Squat (same weight). Do not rest while switching from Front to Back Squats

Metcon (AMRAP – Reps)

AMRAP 12 minutes

Assault Bike calorie (10 men / 7 women)

then max strict pullups (if you come off the bar or feet rest on floor you go back to bike)

**Record total calories PLUS strict pullups

10/22/16

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

60 sumo dlhp (70/53)

60 burpee box jump over (24″/20″)

60 American swings (70/53)

800m run

10/21/16

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: 3 rounds

10 (5/5) single leg cross RDL

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

10 (5/5)mountain climbers

7 pushups

Deadlift (5×5)

Bootcamp will do team EMOM 14 (partner 1 40 second max cal row, partner 2, will plank hold 40 seconds. Switch every minute)

Metcon (AMRAP – Reps)

Every 5 minutes, x2 (10 minutes)

Run 400m

Amrap Muscle up /scaled ring dips or stationary/box dips

Bootcamp will do the run and AMRAP pushups

**note MU / dips total

Metcon (AMRAP – Reps)

immediately After MU part Every 5 minutes, x2 (10 minutes) total wod clock is 20 minutes

400m run

Max hang power cleans (135/95) / BC will do single KB weighted step ups
MU/dips and HPC reps are recorded separately