10/11/17

Announcements

**BARBELLS FOR BOOBS** Breast Cancer Awareness!

We will join CrossFit Armed on Sat, Oct 21st at 8:30am for a charity fundraiser. We will have normal hours at the Pit (9am and 10am) but we would love to have as much support as possible from our Pit fam to come out and participate in a fun workout to help raise awareness and funds for breast cancer!

CF Armed address is 1400 NE 125th St, North Miami, FL 33161

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

warmup – 2 rounds:

8 squat jumps,

3 inch worms,

3 crab bridge,

8-12 hollow rocks,

then 2 sets of 5 with the empty bar: Jefferson curl (rounded back deadlift), bent over row,

hang muscle clean,

shoulder press,

hang squat clean

Power Clean (7×1 at 75-85% (superset with kneeling press))

half kneeling single arm dumbbell press (7×3 per arm)

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

Metcon (Calories)

10 MINUTES for calories, With a partner.

As many bike cals as possible

1 person does 50m KB farmer carry (70/53)

1 person on bike, switch after each farmer carry

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10/10/17

Training Pit CrossFit (Hollywood, FL) – CrossFit

warmup good morning, snatch press, OHS (No Measure)

Warmup with Empty Bar

2 rounds

100 M run

5 good mornings

5 snatch grip behind the neck STRICT press

5 OHS

Row with the Ladies (AMRAP – Reps)

teams of 2 – 45 minute AMRAP

1 partner working at a time (including row)

250m row (125m per person)each

**Scale accordingly**

WOD (part between row) counts as 1 rep.

Row 250M

Grace – 30 C&J (135/95)

Row

10 rounds of Cindy (5pullups, 10 pushups, 15air squats)

Row

3 rds of Nancy – 400m run(one partner), 15 OHS (95/65)

Row

Annie 50-40-30-20-10 (dubs & situps)

Row

2 rds of Kelly – 400M run (1 person), 30 box jumps (24″/20″), 30 wall balls (20/14)

Row

Diane 21-15-9 > Deadlift (225/155), HSPU

Row

2 rds of Helen – 400m run (1 person), 21 KB Am. Swings (53/35), 12 pullups

Row

Isabel – 30 Pwr Sntchs (135/95)

Row

Fran 21-15-9 > thrstrs (95/65), pullups

10/09/17

Training Pit CrossFit (Hollywood, FL) – CrossFit

warmup 400 M run (No Measure)

WARMUP – 400 M run

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 (15-20 minutes to find Snatch 1RM)

Metcon (Time)

5 rounds – 14 min cap

8 power snatch (135/85) Rx+ (155/105)

16 sit-ups

100m run

10/07/17

Training Pit CrossFit (Hollywood, FL) – CrossFit

Coaches choice warmup (No Measure)

NO LINE DRILL. should be warming up specific to Strength and Metcon part

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

10/06/17

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

warmup

3 rounds of

bear crawl 40 feet,

3 inch worms,

5 ring rows,

then 4 sets of 5 with an empty bar:

hang muscle cleans,

front squat,

push press

Power Clean (6×3 Power Clean (70-80%))

superset with half kneeing single arm dumbbell press

half kneeling single arm dumbbell press (6×6 half kneeing single arm dumbbell press)

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

Metcon (Time)

4 rounds

8 Jerks (135/85) / bc push press

8 Toes-to-bar / 12 v-ups for BC

10 burpees

10/05/17

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

Back Squat (5-5-5-3-3-3 back or box squat (increasing weight))

superset with pullups

Weighted Pull-ups (5-5-5-3-3-3 strict weighted pull up (progrssion))

Metcon (Time)

3 rounds – Perform outdoors

50m sled push (4-45# / 4-25#) Rx+ (6-45# / 6-25#)

If raining replace for 16(8L/8R) double step up (35/25) (50/35)

10 deadlifts (185/115) Rx+ (225/155)

10/7 bike cals

**12 min cap**

Metcon (Time)

3 rounds – Perform outdoors

50m sled push (4-45# / 4-25#) Rx+ (6-45# / 6-25#)

If raining replace for 16(8L/8R) double step up (35/25) (50/35)

10 deadlifts (185/115) Rx+ (225/155)

10/7 bike cals

**12 min cap**

10/04/17

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

3 sets of:

5 hanging scap retractions,

8 squat jumps,

8 hanging knee raises or knees to elbow,

8 lunge steps,

1 crab bridge

warmup shoulder (scapular) mobility (No Measure)

SHOULDER MOBILITY

https://www.youtube.com/watch?v=hzozw2Aso3M (skip lacrosse ball exercise)

Metcon (Time)

3 Rope Climbs / Rx+ legless

600m Row / + 1000m row

30 Overhead Squats (95/65) Rx+ (115/75)

600m Run / Rx+ (800m)

30’ right arm, 30’ left arm dumbbell overhead walking lunge (40/25) Rx+ (50/35)

16 HSPU / Rx+ (26 reps)

30 Box Jumps (24″/20″) +(30″/24″)

60 American Kettlebell Swings (35/26) Rx+ (53/35)