5/17/17

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

Warm Up:

2rds

100m run

10 Romanian DL

10 behind the neck push presses

*couch stretch 30sec per leg

Metcon (AMRAP – Rounds and Reps)

20min AMRAP

20/15 Cal Row

20 Box Jumps (24/20) Rx+ (30″/24″)

15 Wall balls (20/14) Rx+ (30/20) men to 10ft / women to 9ft

Metcon (No Measure)

3 sets (Mobility work)

20 (10 per arm) Seated external rotations (with 2.5# or 5# plate only. Slow and controlled. Make sure form is perfect! Nothing should move but rotator.)

https://www.youtube.com/watch?v=ywMi6AYUR_M

1min Plank

*rest as needed

5/16/17

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

Warm Up:

400m run

Line Drills

Metcon (Time)

4rds

200m Dball run (100/70)

20 situps

200m OH Plate carry (45/25)

20 DB snatch (55/35)

200m run

**perform outside

Coach Led Group Stretch (No Measure)

stretch after class

5/15/17 – Elizabeth

Training Pit CrossFit (Hollywood, FL) – CrossFit

partner squat warmup (No Measure)

Warm Up:

200 M run

20 leg across body

15 glute ham bridges

then…

Game:

4 minute AMRAP: Have your athletes break up into partners. Partner 1 is stationed on one side of the gym and partner 2 is on the opposite side. The clock begins on your count and partner 1 does 5 air squats as quickly as possible while partner 2 holds bottom of a squat. Partner 2 is only allowed to come out of hold once they are tagged by partner 1 who has to run all the way across the gym upon completion of the air squats to tag in their partner. Once partner 2 is tagged, partner 1 will go into squat hold and partner 2 will run across the box perform 5 air squats then come back to tag partner 1. Repeat for 4 minutes

Front Squat (EMOM – below)

12min EMOM (80% of FSQ)

min 1: 2 FSQ

min2: 4 BSQ

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
** SQUAT CLEAN

** 2x reps for box dips

5/13/17

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)

20min AMRAP

50m sled push (3 – 45#s / 3 – 25# plates)

20 Wallballs (20/14)

20 DB Snatch (50/35) / BC will do 20 Sumo DLHP (70/53)

Metcon (No Measure)

6min ABs!

1min Plank

1min Sit ups

1min V-ups

-Repeat 1 more time

5/12/17

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

Warm Up:

400m run

2rds

5 Kips

10 BB Strict press

5 inch worm into T-push up

1 Push Jerk + 1 Split Jerk (1-1-1-1 (find 1RM))

1 Push Jerk + 1 Split Jerk
1 set = 1PJ and 1 SJ

Metcon (Time)

5rds

15 Push Press (95/65)

15 Toes To Bar

30 Double Unders

5/11/17

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

Warm Up:

2rds

100m run

10 BB good mornings

10 Russian KBS (light)

Metcon (Time)

7 sets

200m run

10 C2B pullups

20/15 Cal Row

*rest 2min between rds.

Metcon (No Measure)

3 sets-30sec per leg.

Banded Hip Stretch

Couch Stretch

5/10/17

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

Warm Up:

2rds

100m run

7 Romanian DL

7 Front Squat

7 Strict press

*Clean and jerk BB Warm up

Clean and Jerk (EMOM 15)

find 1RM for today.

CrossFit Games Open 15.4 (AMRAP – Reps)

8-Minute ARMAP of:

3 Handstand Push-ups

3 Cleans, 185#/125#

6 Handstand Push-ups

3 Cleans, 185#/125#

9 Handstand Push-ups

3 Cleans, 185#/125#

12 Handstand Push-ups

6 Cleans, 185#/125#

15 Handstand Push-ups

6 Cleans, 185#/125#

18 Handstand Push-ups

6 Cleans, 185#/125#

21 Handstand Push-ups

9 Cleans, 185#/125#

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Around the World (Core)

10 min EMOM perform 6 (3 each way) around the world as high as possible. May be done with a partner taking turns holding the PVC pipe for height .

**BOTH partners do 10 sets

https://www.youtube.com/watch?v=jy2zjpcrtAI