9/15/18

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 – Reps)

AMRAP 25, record total reps

2-4-6-8-10…

Bike cals

Devil’s Press (35/20) https://www.youtube.com/watch?v=zOYXFFXAx24

Box Jump (30/24)

DB Front Squat (35/20)

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9/14/18

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

400m run

10 squat to stand

7 hanging scrap retraction

7 kips

Toes-To-Bar (10 minute skill/progression work)

Metcon (8 Rounds for time)

E3MOM, every 3 minutes. 8 rounds (24 minutes) record each round time

400m run

12 toes to bar

Group Stretch (No Measure)

stretch after class with ROMwod or coach

9/13/18

Training Pit CrossFit (Hollywood, FL) – CrossFit

Deadlift, Running, Shoulder warmup (No Measure)

WARMUP

2 rounds

Heel cord (1 minute per side, elevate barbell by putting 35 or 45# plates on each side)

https://www.youtube.com/watch?v=lMQL7_HNV_Y&feature=youtu.be&t=2m7s

10 M walking RDL into leg swing

https://www.youtube.com/watch?v=XhHc7FbSUiY&feature=youtu.be&t=3m38s

2 wall walks / or modified on box

100 M run

Deadlift (10 min. build up to tempo DL 3 (TnG 31×1))

TnG = touch n go

30×1 tempo = no break, explode up, 1 sec at top, 3 second going down to floor

Metcon (AMRAP – Rounds and Reps)

AMRAP 18

5 burpees

8 D-ball G2S (120/80)

45 double unders

9/12/18

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

2 rounds

200m row

10 wall balls (light)

10 empty bar hang power snatch

then… shoulder warmup and hang power snatch technique. Emphasis on shrug and hook grip today

Metcon (Time)

teams of 2 – 1 person at a time. 22 min cap

1000m row (alt. every 250m)

100 wall balls (20/14)

1000m row (alt. every 250m)

50 hang power snatches (115/75)

1000m row (alt. every 250m)

Group Stretch (No Measure)

stretch after class with ROMwod or coach

9/11/18

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

3 rounds

150m ski

20 lunges

7 scap retractions

Back Rack Lunge (3×6 (per leg) rest 1:30 between sets)

3×12 alternating. 6/leg

Metcon (Time)

21-15-9. Please don’t drop DBs

DB Power Clean (50/35)

DB Suitcase lunges (50/35 one DB)

Pullup

9/10/18

Training Pit CrossFit (Hollywood, FL) – CrossFit

shoulder health pre/rehab warmup (No Measure)

3rds

run 100m

**may also use crossover symmetry bands for these movements**

10 band face pulls

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

10 band pull aparts

https://www.youtube.com/watch?v=NKBsia-o9N4

10 External Rotations (5 each arm)

https://www.youtube.com/watch?v=sL7fvQ2DuGE

10 Internal Rotations (5 each arm)

Push Press (14 minutes. Every 2 minutes – 3 reps. find 3RM)

Metcon (Time)

3 rounds – 12 minute cap

21/16 bike cals

15 deadlifts (115/75)

9 push press (same)

Group Stretch (No Measure)

stretch after class with ROMwod or coach

9/08/18

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 – Reps)

3 rounds. 1 minute max rep each movement

1) burpees

2) wall balls (20/14)

3) deadlift (115/75)

4) med ball situps (20/14)

5) hang power cleans (115/75)

6) **rest**