12/09/17

Training Pit CrossFit (Hollywood, FL) – CrossFit

Coach call out game (No Measure)

https://www.youtube.com/watch?v=2PSCPXA-CnA&list=PL8G_ft9_c8jrfaS1_8xaywkdhf1p_qMyO&index=2

pick movements relevant to strength and/or metcon

Metcon (Calories)

teams of 2

AMRAP 20

6 rope climbs / BC 18 ring rows

20 pushups

20 situps

250 M row

**1 partner accumulating cals on bike, switch as needed

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12/08/17

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

3 sets of:

8 strict pullups, BC 8 ring rows

8 squat jumps,

8 hanging knee raises,

8 lunge steps,

1 crab bridge

ring ab rollout (3 sets of 3-5 ‘ring outs’ with a 2-3 sec pause)

https://www.youtube.com/watch?v=KkXY9jp59ec

perform with knee on floor for beginners

Metcon (Time)

5 rounds

6 high box jumps (30″/24″)

8 front squats (155/105) / 12 goblet squats

10 lateral burpees over bar

200m run

1 minute rest

12/07/17

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

-Small band walks

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

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

-15 glute ham bridges with band

https://www.youtube.com/watch?v=tgw_0kCDGX8
add shoulder warmup after

Front Squat (5×4 80-90% superset with deficit HSPU)

Deficit Handstand Push-ups (6×5 **strict** or work on ab mat progressions)

scale with 3 ab mats if possible and work on lowering the target

CrossFit Games Open 17.3 (AMRAP – Reps)

Prior to 8:00, complete:

3 rounds of:

6 chest-to-bar pull-ups

6 squat snatches (95# / 65#)

Then, 3 rounds of:

7 chest-to-bar pull-ups

5 squat snatches (135# / 95#)

*Prior to 12:00, complete 3 rounds of:

8 chest-to-bar pull-ups

4 squat snatches (185# / 135#)

*Prior to 16:00, complete 3 rounds of:

9 chest-to-bar pull-ups

3 squat snatches (225# / 155#)

*Prior to 20:00, complete 3 rounds of:

10 chest-to-bar pull-ups

2 squat snatches (245# / 175#)

Prior to 24:00, complete 3 rounds of:

11 chest-to-bar pull-ups

1 squat snatch (265# / 185#)

*If all reps are completed, time cap extends by 4 minutes.
scale weight to make it minimum of 12 min AMRAP. Rx must be **C2B Pullups every rep**

Metcon (No Measure)

hypertrophy 3 sets:

12 single arm ring rows, in a super set with 15 bar glute bridges

12/06/17

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

500m row then…

WARMUP: Squat Snatch Technique (No Measure)

WARMUP

Coaches work with athletes on squat snatch tech with PVC or empty bar as the warmup

Squat Snatch (7×2 (find 2rm) 15 minutes. )

Metcon (AMRAP – Rounds and Reps)

7 minute AMRAP (As many rounds as possible)

8 hang power snatches (95/65) Rx+ (135/85)

16 wall ball (20/14)

100/80 assault bike cals – teams of 2 (Time)

Partner Assult Bike for cals

100/80

12/05/17

Training Pit CrossFit (Hollywood, FL) – CrossFit

warmup 400 M run, good morning, hang clean, thruster (No Measure)

400M run

10 good mornings (empty bar)

10 hang power cleans

10 thrusters

Push Press (8 minutes up to 80-90% 1 rep)

Metcon (AMRAP – Rounds and Reps)

In 18 minutes

1100 (men) / 1000m (women) row

Then max rounds in the remaining time:

10 power cleans (115/75) Rx+ (155/105)

7 push press (same)

10 t2b

**only record reps AFTER row

12/04/17

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

-Small band walks

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

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

-15 glute ham bridges with band

https://www.youtube.com/watch?v=tgw_0kCDGX8
add shoulder warmup after

Front Squat (5×3 80-90% superset with deficit HSPU)

Deficit Handstand Push-ups (5×5 **strict** or work on ab mat progressions)

scale with 3 ab mats if possible and work on lowering the target

Metcon (Time)

11 minute cap

500m ski

150 Double Unders / 300 singles

50 Burpees

Metcon (No Measure)

Cash Out: 5min AMRAP

50m farmer carry

15 wall ball

OR Hypertrophy: 3 sets of 12-15 neutral grip chin ups on rings, in a superset with 15 partner glute ham raises

12/02/17

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 (AMRAP – Rounds and Reps)

AMRAP 23

5 ‘heavy’ deadlift (275/175) / BC 15 KB Russian swings (70/53)

30 Double Unders / 30 KB lateral hops

20 sit-ups

15 wall ball (20/14)

10/8 bike calories