11/06/18

Announcements

November 10-
Breast cancer fundraiser, WOD, & BBQ workout at the 9 am or 10 am class and enjoy a delicious BBQ from 11-2pm
for more information ask Salma or Marcelo.

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

500m row then snatch complex warmup

snatch DL

below knee power snatch

snatch balance

Metcon (Weight)

5 sets – complex

1 snatch deadlift

1 below knee power snatch

1 snatch balance

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

8/6 cal bike

6 power snatch (115/75)

Group Stretch (No Measure)

stretch after class with ROMwod or coach

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11/05/18

Announcements

November 10-
Breast cancer fundraiser, WOD, & BBQ workout at the 9 am or 10 am class and enjoy a delicious BBQ from 11-2pm
for more information ask Salma or Marcelo.

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

2 rounds

10 light KB Russian swings

7 kips

5 situps

3 burpees

Metcon (Time)

5 rounds

15 Russian Swings (70/53)

15 T2B

rest 2 minute before starting next part

5 rounds

15 burpees

15 ab mat situps

Metcon (No Measure)

Cool down – 3 sets

max set tempo pushups (1111)

superset with

max banded tricep extensions (on rig, choose challenging band)

11/03/18

Announcements

November 10-
Breast cancer fundraiser, WOD, & BBQ workout at the 9 am or 10 am class and enjoy a delicious BBQ from 11-2pm
for more information ask Salma or Marcelo.

Training Pit CrossFit (Hollywood, FL) – CrossFit

warmup The PIZZA game (No Measure)

WARMUP – The Pizza Game:

6 MINUTE running clock. Every person in class gets an Abmat (their “pizza). The “pizza” has to be held OVERHEAD similar to a tray and can not be gripped in any way. If the ab mat is gripped then it’ll be counted as a knocked down pizza = 2 burpees.

Once the game begins, everyone runs around and tries to knock over everyone else’s pizza. A dropped pizza means you have to do 2 burpess or whatever else the coach decides will effectively warm the athletes for the day. There is no pizza guarding, you cannot push others arms off and you CAN NOT grab it with 2 hands or cradle the AB MAT

Metcon (AMRAP – Rounds and Reps)

AMRAP 23 – teams of 2. One partner at a time, run together

20 KB Russian Swings (70/53)

20 Wall Balls (20/14)

200m Med ball run (200m = 1 rep)

10 partner clapping pushups (together)

11/02/18

Announcements

November 10-
Breast cancer fundraiser, WOD, & BBQ workout at the 9 am or 10 am class and enjoy a delicious BBQ from 11-2pm
for more information ask Salma or Marcelo.

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

3 rounds

7/5 bike cal

7 kips

10 air squats

10 (5/5) alt box step ups (build height through rounds)

Metcon (No Measure)

15 min skill work

T2B and/or pistol

use high box for pistols with free foot on floor for stability

**toe to ring, build up kipping tech

Metcon (6 Rounds for reps)

EMOM 18

1) 2 legless rope climbs / scale with leg RC or halfway up or seated to standing RC

2) 6 strict t2b / scale with 12 kipping t2b or knee raises

3) 16 pistols (8/leg) / scale with 30 air squats

**record 26 reps each 3 minute cycle if performing RX or other scale down options will be different reps

11/01/18

Announcements

November 10-
Breast cancer fundraiser, WOD, & BBQ workout at the 9 am or 10 am class and enjoy a delicious BBQ from 11-2pm
for more information ask Salma or Marcelo.

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

500m row then high hang power clean technique work

High-Hang Clean (HH power clean (pocket). 1RM in 12 minutes)

Metcon (Time)

2 rounds – outdoors

20 power cleans (135/95)

25 burpees

400m run

10/31/18

Announcements

November 10-
Breast cancer fundraiser, WOD, & BBQ workout at the 9 am or 10 am class and enjoy a delicious BBQ from 11-2pm
for more information ask Salma or Marcelo.

Training Pit CrossFit (Hollywood, FL) – CrossFit

Shoulder Warm Up (No Measure)

400M Run

10 Band Pull Aparts

10 Shoulder Pass Throughs

10 Prone Snow Angels

10 Inch Worms

20 Backstrokes

press series (details above)

3×3 strict press

3×2 push press

3×1 push jerk

**1 minute rest between each set, move fast

**same weight for each set. Increase load for each movement

**record only 3×1 push jerk weight

Metcon (Time)

5 rounds – perform outdoors

20 DB alt. snatch (50/35)

200m run

10/30/18

Announcements

November 10-
Breast cancer fundraiser, WOD, & BBQ workout at the 9 am or 10 am class and enjoy a delicious BBQ from 11-2pm
for more information ask Salma or Marcelo.

Training Pit CrossFit (Hollywood, FL) – CrossFit

squatting warmup (No Measure)

Run 400m

-Leg kicks

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

-Lower back stretch, 20x total (10 per leg)

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

-15 glute ham bridges with band

https://www.youtube.com/watch?v=tgw_0kCDGX8

-Small band walks

(forward, backwards, right, left in quarter squat position) 10 steps each way

https://www.youtube.com/watch?v=Z5iT6Czt7Zc

squat therapy warmup (No Measure)

10 min squat therapy

https://www.youtube.com/watch?v=cr5bdosKBhM

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

30 wall balls (20/14)

15 box jump over (24″/20″)

Metcon (No Measure)

Core work cool down

40 strict hanging knee raises

80 ab mat situps

2 min plank hold