10/19/16

Training Pit CrossFit Ft Lauderdale, Training Pit CrossFit East Boca – CrossFit

warmup 400M plus split jerk tech (No Measure)

WARMUP – 400M run + split jerk tech work

Metcon (Time)

Teams of 2, 4 rounds

6 Power Clean (185/115) Rx+(225/135)

front carry it 50M

6 Power Clean (185/115) Rx+(225/135)

carry it 50 M back

20 high five pushups (that’s 20 per teammate)

200 M run together

**perform outside

**bar work, one at a time

10/19/16

Training Pit CrossFit (Hollywood, FL) – CrossFit

warmup 400M plus split jerk tech (No Measure)

WARMUP – 400M run + split jerk tech work

Split Jerk (5-3-3-1-1)

Can do push jerk if working on technique

Metcon (Time)

Teams of 2, 4 rounds

4 Ground to Shoulder Slam balls (100#/70#) Rx+(150# / 100#)

carry it 50M

4 Ground to Shoulder Slam balls (100#/70#) Rx+(150# / 100#)

carry it 50 M back

20 high five pushups (that’s 20 per teammate) chest to floor RX

200 M run together

** perform outside

**slam ball work, one at a time

10/18/16

Training Pit CrossFit Ft Lauderdale, Training Pit CrossFit East Boca, Training Pit CrossFit (Hollywood, FL) – CrossFit

WARMUP: Squat Snatch Technique (No Measure)

WARMUP

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

Squat Snatch (EMOM 12 minutes at 70%)

Tabata This! (5 Rounds for reps)

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”. Post Tabata score for each exercise as Reps and total those for final score as Total Reps.

E.G., 10, 22, 9, 15, 15 = 71

10/17/16

Training Pit CrossFit Ft Lauderdale, Training Pit CrossFit East Boca, Training Pit CrossFit (Hollywood, FL) – CrossFit

warmup front squat, push jerk, run (No Measure)

WARMUP empty barbell or pvc pipe

2 rounds

7 Front Squats

7 push jerk

100 M run

Front Squat (6X3 FS & 6/6 BS @ 90%)

**rest 90 seconds b/w sets

**Explanation: Complete 3 Front Squats @ 90% of max Front Squat, rack the bar, reset and complete 6 Back Squats @ 90% of max Front Squat (same weight). Do not rest while switching from Front to Back Squats

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Push Press (115/85) Rx+ (155/105)

Calories on Rower

Turkish Get Up (10 alternating (5L / 5R))

(immediately after metcon)

10 alternating (5L / 5R) Turkish Getups as heavy as possible. Can work up in weight throughout

10/15/16

Training Pit CrossFit Ft Lauderdale, Training Pit CrossFit East Boca, 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)

3rounds

5 Power cleans (155/105) / 10 sumo dlhp for bc

7 Wall balls (20/14)

9 Box jumps (24/20)

800m run

3rounds

7 Power cleans (155/105) / 10 sumo dlhp for bc

9 Wall balls (20/14)

11 Box jumps (24/20)

10/14/16

Training Pit CrossFit Ft Lauderdale, Training Pit CrossFit East Boca, Training Pit CrossFit (Hollywood, FL) – CrossFit

200M warmup + 400m relay (No Measure)

400m run relay (x3 per athlete)
Newer athletes may do 400m intervals instead

Metcon (Time)

2 rounds

10 KB Russian Swings (70/53)

8/6 cal bike

Rest 2 minute. Repeat x4, total of 8 rounds.

Record total time with rest. 20 min cap scale weight as needed.

10/13/16

Training Pit CrossFit Ft Lauderdale, Training Pit CrossFit East Boca, Training Pit CrossFit (Hollywood, FL) – CrossFit

warmup mount. climbers, air squats, sotts press (No Measure)

warmup: 2 rounds

10 mountain climbers

10 air squats

5 sotts press with pvc or empty barbell

100 M run

Front Squat (6X3 FS & 6/6 BS @ 81%)

**rest 60 seconds b/w sets

**Explanation: Complete 3 Front Squats @ 81% of max Front Squat, rack the bar, reset and complete 6 Back Squats @ 81% of max Front Squat (same weight). Do not rest while switching from Front to Back Squats

Metcon (AMRAP – Rounds and Reps)

AMRAP 8 minutes

5 Power Snatch (95/65)

10 Bar facing burpees

5 sets, 1 min plank hold

1 min plank, 1 min rest x5