2/27/17 – Helen

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

warmup

Row 400m

-Leg kicks

(in place, 10 up and back, 5 across)

-Lower back stretch.

(laying on your back, alternate leg across your body.) x20 total

-Couch Stretch – https://www.youtube.com/watch?v=Fg-lwNBzVV8

-Small band walks

(forward, right, left in quarter squat)

-10 glute ham bridges with band

– 10 band clams (https://www.youtube.com/watch?v=FSRu2IN_ylk)

– 10 reverse band clams (https://www.youtube.com/watch?v=N-0K0d5-wuU)

Warm-up (No Measure)

warmup

Row 400m

-Leg kicks

(in place, 10 up and back, 5 across)

-Lower back stretch.

(laying on your back, alternate leg across your body.) x20 total

-Couch Stretch – https://www.youtube.com/watch?v=Fg-lwNBzVV8

-Small band walks

(forward, right, left in quarter squat)

-10 glute ham bridges with band

– 10 band clams (https://www.youtube.com/watch?v=FSRu2IN_ylk)

– 10 reverse band clams (https://www.youtube.com/watch?v=N-0K0d5-wuU)

Warm-up (No Measure)

warmup

Row 400m

-Leg kicks

(in place, 10 up and back, 5 across)

-Lower back stretch.

(laying on your back, alternate leg across your body.) x20 total

-Couch Stretch – https://www.youtube.com/watch?v=Fg-lwNBzVV8

-Small band walks

(forward, right, left in quarter squat)

-10 glute ham bridges with band

– 10 band clams (https://www.youtube.com/watch?v=FSRu2IN_ylk)

– 10 reverse band clams (https://www.youtube.com/watch?v=N-0K0d5-wuU)

Front Squat (5-5-5-5-5)

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
15 min cap

Coach Led Group Stretch (No Measure)

stretch after class

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2/25/17

CrossFit North Ft Lauderdale, CrossFit East Boca – CrossFit

Warm-up (No Measure)

Coach led Warm Up

Metcon (AMRAP – Reps)

30Min AMRAP

Partner 1: row 150m

Partner 2: plank hold

Then switch

Partner 1: 30 Russian twist

Partner 2: max bike cals

Then switch

Partner 1: 200m run

Partner 2: Max V Ups

Then switch

2/25/17 – Filthy Fifty

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

Warm Up:

Stretching Walking Line

-leg kicks

-long lunges

-side lunges

-high knees

-butt kickers

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
Rx:

box jump (24″/20″)

KB American swings (55/35)

push press (45/35)

back extensions = superman

wall ball (20/14)

** if you did 17.1 yesterday, we suggest you do this one in teams of 2. If not, do it alone.

**bootcamp: use ring rows instead of pullups

v-ups instead of knees to elbows

lateral hops instead of Dubs

2/24/17

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

warmup for 17.1

https://www.youtube.com/watch?v=p1QTgLpc148

CrossFit Games Open 17.1 (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 50-lb. dumbbell / 24-in. box

F: 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes
bar facing burpee box jump-over. No jumping on corners of boxes.

**masters and scaled posted below

CrossFit Games Open 17.1 Scaled (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 35-lb. dumbbell / 20-in. box (step-ups OK)

F: 20-lb. dumbbell / 20-in. box (step-ups OK)

Time cap: 20 minutes

CrossFit Games Open 17.1 Masters 55+ (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 35-lb. dumbbell / 24-in. box (step-ups OK)

F: 20-lb. dumbbell / 20-in. box (step-ups OK)

Time cap: 20 minutes

Push Press (5-3-3-1-1)

find 1RM AFTER performing 17.1, if you do not PR remember it’s ok since you just performed 17.1!

Crossfit Open Wod 17.1

CrossFit North Ft Lauderdale, CrossFit East Boca – CrossFit

Metcon (Time)

Workout 17.1

For time:

10 dumbbell snatches

15 burpee box jump-overs

20 dumbbell snatches

15 burpee box jump-overs

30 dumbbell snatches

15 burpee box jump-overs

40 dumbbell snatches

15 burpee box jump-overs

50 dumbbell snatches

15 burpee box jump-overs

Men use 50-lb. dumbbell and 24-in. box

Time cap: 20 minutes

()

2/23/17

CrossFit North Ft Lauderdale, CrossFit East Boca – CrossFit

Warm-up (No Measure)

2 Rounds

20 High Knees

20 Lying Single Leg Raises(10 Per Leg)

20 Forward Lunges(10 Per Leg)

20 Leg Swing(10 Per Leg)

50M Straight Leg Shuffle

https://www.youtube.com/watch?v=8GyITl7yti0

Metcon (Time)

800M Run

10 Sit Ups+10Push Ups+15 Air Squats(4 Rds)

600M Run

10 Sit Ups+10Push Ups+15 Air Squats(3Rds)

400M Run

10 Sit Ups+10Push Ups+15 Air Squats(2Rds)

200M Run

10 Sit Ups+10Push Ups+15 Air Squats(1rds)

100M Run

2/23/17

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

Warm Up:

2rds

100m run

20 mountain climbers

10 air squats

5 inch worm

4 x 200M run (4 Rounds for time)

4x 200m run 1:1 rest (if you run 42 seconds, you rest 42)

**record each time separately**
** 10 minute total time cap**

Metcon (5 Rounds for time)

Every 5min for 25min

12/10 Cals on Assault bike

10 Dball ground 2 shoulder (100/70)

100m Dball run

*should be fully rested before every round

*record each roudn time separately*