4/18/19

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

4 Rounds

200m Run

100ft Gun Walk (45/25)

https://www.youtube.com/watch?v=qQDMAa9B6_U

15 Plate G2OH (45/25)

7 kips (2 rounds, then 7 T2B last 2 rounds)

Warm-up (No Measure)

5 minute DB snatch tech work

then 10 minute rope climb skill work

Metcon (7 Rounds for reps)

EMOM x 21 MINUTES

MIN 1 – 1, 2, or 3 Rope Climbs* Rx+ (3 legless)

MIN 2 – 7 TTB + 100m Sprint

MIN 3 – 10 Alt. DB Snatch (50/35) Rx+(70/50)

*record 20 reps each round if performing 3 RC, 7T2b plus 100m, and 10 DB snatches

*Athlete choice on number and style. Can be legless or with legs. Need to choose at start

of the workout and hold for entire EMOM.

4/17/19

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

EMOM x 6

Min 1: 5 Up-Downs + MAX Air Squats

Min 2: 5-7 Push-ups + MAX Ring Rows

After the EMOM have everyone grab out barbells and take them through the Clean & Jerk

progression

Clean and Jerk (technique. details below)

You will see reps denoted as 5/3…this means the first 5 reps are on your call

and the second 3 reps are done by the athlete without the coach calling “Go.” We use the

first reps to watch athletes from different angles, and the second set or reps to watch how

the class as a whole moves.

5/3 High Hang Muscle Cleans (5 together on coach call, and 3 at athletes timing)

5/3 Strict Press

5/3 Above Hang Power Cleans

4/2 Below the Knee Power Clean

4/2 Push Press

3/2 Below the Knee Power Clean

3/2 Push Jerk

3/2 Power Clean

3/2 Thrusters

Then a 10:00 RUNNING CLOCK…

Build to “Heavier” Single Squat Clean and Jerk*

*Immediately before workout, build up quickly to 20-30% heavier than workout weight

California Love (Time)

FOR TIME – 15 minute cap

30 Squat Clean & Jerk* (155/105)

*Athletes must perform 5 burpees after every 5 reps of C&J. Workout ends with 5 burpees

after the 30th rep.

Group Stretch (No Measure)

stretch after class with ROMwod or coach

4/16/19

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

Have athletes grab out one light KB and one moderate DB.

10 Minute AMRAP…

10/8 Calorie Row

25’ single KB front rack Lunge (R arm)

25’ single KB front rack Lunge (L arm)

100m Run

Pull-ups (skillwork. details below)

After your warm up, use this time to teach and demo each step in the pull-up progression.

Have athletes perform 5-8 reps of each. If an athlete cannot continue on in the

progression, have them continue to work through 5-8 reps of where they were able to perform the progression correctly

1) Scap Pull-up – Focus here should be on a solid hollow body position. This requires tension

throughout the entire body. Athletes tend to use a bar that is far too short for them to do

this. Make sure everyone is using a bar that they have to jump up to hang on to.

2) Kip Swing – Ease the class into the kip swing with just a few inches forward and back. This

will help open up the shoulders slowly. Focus on this is continued tension throughout,

always staying active in the shoulder.

3) Dynamic Kip – Really open up the shoulders and hips here. Challenge your athletes to make

these long and smooth. Toggling back and forth from hollow position, to superman

position. This requires a lot more shoulder strength and stability, watch for loose

shoulders as athletes push their head forward into the superman position.

4) Dynamic Kip + Knees Up – Adding onto the dynamic kip with a “pop” of the knee towards the

pull up bar. This will help generate power from the hip and is an easy cue to get your

athletes going up towards the bar. There should be a moment of weightlessness as they transition from kip to knees up. This is important to be able to string pull ups together.

5)Single Pull-ups – Once they have reached the “moment of weightlessness”, this is when they

pull their chin up to the bar. This takes practice and we advise they do this as singles

initially, before trying to string multiples together.

6) Connecting with Push-Away – Once the athlete’s chin is at or above the bar, the focus is to

push their upper body away from the bar. From the side, their chin should move in a “C”

shape. This will place them right where they need to be in order to string them

Metcon (Time)

40-30-20-10

DB Front Rack Lunge (50/35)

15-15-15-15

Pull-up

40-30-20-10

Calorie Row

4/15/19

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

3 Rounds of a graduated warm-up

1:00 row (slowly increase pace each round)

8 reps each of…

Jumping Split Lunges

DB Strict Press

Push Up

V-Up

Floor Press (20 min to build to 3RM. details below)

ON A 20:00 RUNNING CLOCK…

Build to Heavy Set of 3 Bench Press*

*Score each separately

Metcon (Calories)

AMRAP x 20 MINUTES (same team of 3 from floor press)

Max Cals on Ski*

*Score is total calories. Athletes can rotate in any order

4/13/19

Training Pit CrossFit (Hollywood, FL) – Bootcamp

Warm-up (No Measure)

Happy birthday coach Joy!

6 min AMRAP

1:00 row (increase pace each round)

5 burpees

10 light KB goblet squats

5 light double DB press

1 wall walk

Tripp Bootcamp (Time)

37 burpees

2 rounds

10 double DB S2OH (45s/25s)

24 med ball situps (20/14)

80 lateral hops over single DB

37 burpees

2 rounds

3 wall walks

15 ring rows

15 box dips

18 double DB thrusters (45s/25s)

4/13/19

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

Happy birthday coach Joy!

6 min AMRAP

1:00 row (increase pace each round)

5 burpees

10 empty bar front squats

5 empty bar press

1 wall walk

Tripp (Time)

37 burpees

2 rounds

10 S2OH (135/95)

24 med ball situps (20/14)

80 double unders

37 burpees

2 rounds

3 wall walks

15 bar MUs

18 thrusters (135/95)

4/12/19

Training Pit CrossFit (Hollywood, FL) – Bootcamp

Warm-up (No Measure)

double AMRAP with light KB

AMRAP 5

100m run

5/5 single leg RDL

3 wall squats

then… immediately into 5 AMRAP

100m run

5/5 single arm front rack squats

3/3 single arm shoulder press

Metcon (AMRAP – Rounds and Reps)

25 min AMRAP

10 double KB deadlift (70s/53s)

30 Russian twist (feet in air) (45/25)

200m run

Metcon (Time)

partner finisher

2 rounds

200m run

30 air squats

30 up downs

partner 1 does full round then switch for 2 full rounds each