8/8/17

Training Pit CrossFit (Hollywood, FL) – CrossFit

OHS, Shoulder, thoracic warmup (No Measure)

WARMUP

2 rounds

10 Thoracic High Fives (5 per side)

http://youtu.be/2y_A4xfbGUU?t=3m28s

10 back strokes (5 per side)

http://youtu.be/xbOxmQRi7fM?t=8m19s

10 PVC OHS

100 M run

weighted ring dips (8 minutes to find 1RM *STRICT* dip or progression)

Squat Snatch (7×1 (work up to heavy single))

Metcon (AMRAP – Rounds and Reps)

15 minute AMRAP (as many rounds as possible)

40′ overhead plate lunge (45/25)

10 handstand push-ups (rx is yoga mat or 35# plates on each hand with ab mat)

100M run

8/07/17

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

Front Box Squat (6×2 (6 sets of 2 rep, same weight across @ 75-85%))

Pick a box that will be low enough for hips to be at 90degrees.

Squat to box and brief pause (Note: This does not mean rocking on the box, dropping down on the box, bouncing off the box, or doing a touch-and-go on the box).

Your back should remain arched, the hamstrings and glutes stretched, and the abdominals as tight as possible.

Weighted Pull-ups (6×4 (super set in between box squats). Same weight)

Turkish Get Up (8 minute technique work or 1rm each arm)

CrossFit Games Open 11.3 (AMRAP – Rounds and Reps)

5-Minute AMRAP of:
Squat Clean, 165# / 110#
Jerk, 165# / 110#
**perform outside if possible.

*a cluster will count, squat clean into thruster

Metcon (Calories)

4 min max ski for cals

8/05/17

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 (Time)

2 rounds

15 squat snatches (115/75)

15 chest-to-bar pull-ups

800m run

2 rounds

45 Wallball shots (20/14)

30 ring rows

800m run

8/04/17

Training Pit CrossFit (Hollywood, FL) – CrossFit

warmup Run, wall walk, lunges, wall squats (No Measure)

Warmup

2 rounds

100m run

2 wall walks

6 spiderman lunges

10 wall squats + 10 second hold

Push Jerk (6×2)

superset with single leg RDL

Single Leg RDL (6×5 (per leg) use double DB or KB)

Single Leg Romanian Deadlift using DB or KB or even barbell if you need heavier

Metcon (Time)

7 rounds for time.

8 double KB power cleans (53s/35s)

8 KB push press (same)

250m ski erg

8/03/17

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

400 M run, then C&J tech work

Clean and Jerk (details below)

Spend 10 minutes working up to a challenging clean and jerk (80-90%)

Metcon (Time)

4 Rounds.

7 Power clean (155/105) Rx+ (185/125)

40′ front rack kettlebell lunge -one arm- (53/35) / Rx+ KB OH lunges (53/35)

40′ bear crawl / Rx+ 20′ HS walk

50 double unders

1 min rest

8/02/17

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

Front Box Squat (5×3 (5 sets of 3 rep, same weight across @ 70-80%))

Pick a box that will be low enough for hips to be at 90degrees.

Squat to box and brief pause (Note: This does not mean rocking on the box, dropping down on the box, bouncing off the box, or doing a touch-and-go on the box).

Your back should remain arched, the hamstrings and glutes stretched, and the abdominals as tight as possible.

Weighted Pull-ups (5×5 (super set in between box squats). Same weight)

Metcon (AMRAP – Reps)

**Perform both WODs outdoors if possible**

6 minute AMRAP (As many rounds as possible)

6 Dumbbell Thrusters (50s/35s)

12 Russian Kettlebell Swings (70/53)
18 reps per round. count total reps

Metcon (AMRAP – Rounds and Reps)

5 minutes after first METCON

7 minute amrap

12 DB weighted hang (sides) step ups (50s/35s) (24″/20″)

12 burpees

08/01/17

Training Pit CrossFit (Hollywood, FL) – CrossFit

OHS, Shoulder, thoracic warmup (No Measure)

WARMUP

2 rounds

10 Thoracic High Fives (5 per side)

http://youtu.be/2y_A4xfbGUU?t=3m28s

10 back strokes (5 per side)

http://youtu.be/xbOxmQRi7fM?t=8m19s

10 PVC OHS

100 M run

Overhead Squat (details below)

Spend 10 minutes working up to a challenging 3 rep overhead squat out of the rack (80-90%), or perform 3 reps on the minute for 6 minutes from the floor (50-60%)

Metcon (Time)

4 rounds for time – 15 minute cap

8 heavy overhead squats (135/85)

10 box jumps (30/24″)

12 Toes-to-bar

50 double unders

Rest 1 minute between rounds

Metcon (Time)

Cash Out: 5 minutes after first metcon

3 rounds

100m farmer carry (53s/ 35s)

25/18 rower cals