1/20/17

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

warmup – 400m row, band shoulder prehab, strict press, hanging scap retraction (No Measure)

400 M row

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

shoulder band stretches, 10 of each >> https://www.youtube.com/watch?v=dIqE5o9Y_3g

7 strict barbell presses

5 hanging scap retraction

Shoulder Press (5-5-5-5-5)

CrossFit Games Open 14.2 and 15.2 (AMRAP – Reps)

Includes Masters up to 54 years old

0:00 – 3:00

2 Rounds of:

10 Overhead Squats, 95# / 65#

10 Chest-To-Bar Pull-ups

3:00 – 6:00

2 Rounds of:

12 Overhead Squats, 95# / 65#

12 Chest-To-Bar Pull-ups

6:00 – 9:00

2 Rounds of:

14 Overhead Squats, 95# / 65#

14 Chest-To-Bar Pull-ups

The ladder will ascend every 3-minutes until the athlete can not complete the ladder.
if you do not get passed the 12 minute mark, continue AMRAP at 14/14 reps of each style until the 15 minute mark,

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1/19/17

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

warmup – run, inchworm t-pushups, air squat, lunges (No Measure)

2rds

100m run

6 inch worms into T-push ups (3 inch worm into left hand t-pushup and 3 on the right hand) >> https://www.youtube.com/watch?v=9ZvjePKKFu0

10 air squats

10 lunges

Metcon (Time)

30-20-10

toes to bar

Wallball (20/14)

Assault bike Cal

L-Sit (EMOM do 30-45 seconds)

4 minute EMOM

Coach Led Group Stretch (No Measure)

stretch after class

1/18/17

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

warmup – 400m run, leg swings, lunges (No Measure)

400m run

-leg kicks

https://www.youtube.com/watch?v=korxBhGzzJE (just first 2 exercises – front to back and side swings)

30 feet long lunges

30 feet side lunges

EMOM 8 – power clean, squat clean (1-1-1-..)

every min on min for 8 minutes.

1 power clean + 1 squat clean
must hit both within the minute to count

Metcon (AMRAP – Rounds and Reps)

10min AMRAP

5 HSPU

10 Russian KBS (70/55)

30 DU

Coach Led Group Stretch (No Measure)

stretch after class

1/17/17

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

Warm-up (No Measure)

2rds

100m run

15 PVC Pass throughs

10 PVC Good Mornings

10 PVC Behind the neck push press

10 PVC OHS

Metcon (Time)

5rds

15 Power Snatch (115/75) Rx+(135/95)

400m run

Metcon (No Measure)

Double Tabata: (alternating. 16rds total)

hollow hold

hollow rock

example: 20 sec hold, 10 sec rest

20 sec rock, 10 sec rest for total of 16 rds (8 per movemement)

1/16/17

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

row, lower back across, couch stretch, band walk and bridge (No Measure)

Warm up:

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)

-15 glute ham bridges with band

Back Squat (details below)

6 @55%

4@65%

2@75%

2@80%

Max effort @85%

(record only total reps at 85%)

Ultimate Warrior (Time)

21-15-9

Thruster (135/95)

Bar MU / scale to jumping bar MU or C2B

1/14/17

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

Warm-up (No Measure)

200 M run

15 air squat to air press (wall ball motion without weights)

20 lateral lunges (10 per side)

Metcon (Time)

2rds

20 Push Press (95/65) / BC use double KB on all movements

400m run

20 Front Squats

400m run

20 Thrusters

400m run

Metcon (No Measure)

Tabata: 8rds 20sec ON/10sec OFF

Planks

1/13/17

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

Warm-up (No Measure)

row 400m

then… 2rds

10 PVC Pass throughs

10 PVC Good Mornings

5 Scap Retractions

Deadlift (3-3-3-3-3)

BC will perform 5×3 sumo DL, 2 minute rest between sets

Metcon (7 Rounds for reps)

E2MOM 14min

2 Ring MU / Rx+ 4 muscle ups

4 Ring Dips / Rx+ 6 ring dips

12 Kettlebell Russian Swings (55/35) Rx+ (70/55)

BC – AMRAP 14

4 Tempo Strict Ring Rows

8 box dips

12 KB Russian Swings
record total number of reps per 2 minute window for Rx or Rx+