3/29/17

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

400M row

10 M walking RDL into leg swing

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

10 air squats

Deadlift (3-1-3-1-3-1, % below)

(70%-80%-75%-85%-80%-90%)

record your set of 90%, do NOT go higher than 90%. We will be maxing out soon

Metcon (Time)

5rds

5 Dball G2S (80/50) Rx+ (100/70)

50m Dball Carry (80/50) Rx+ (100/70)

50m Sled Push (3 – 45#s / 3 – 25#s) Rx+(add 5 – 45#s / add 5 – 25# plates)

Advertisements

3/28/17

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

Warm Up:

2rds

100m run

10 PVC pass throughs

10 PVC good mornings

5 hanging scap retractions

5 kips

Metcon (No Measure)

EMOM 15min

min 1) 3 Ring Muscle ups + 20 DU / or 3 C2B Pullups + 3 ring/stationary dips . Scale dips for 6 box dips if needed

min 2) HS Walk for max meters / or 40 second wall walk hold

min 3) 6 KB Snatch (3 per arm) (70/53). This is from hang, not floor

Floor Press (super set with bent over rows. Details below)

5 supersets, record floor press weight

5 Floor Press

10 Barbell Bent Over Row

*rest 2min between sets.

3/27/17 – Fight Gone Bad

Training Pit CrossFit (Hollywood, FL) – CrossFit

run, leg kicks, band clams, hip opener (No Measure)

Run 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

– banded hip openers (https://www.youtube.com/watch?v=–KAVWwV7OY)

-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 (rep scheme below at 60% of Front Squat)

EMOM 10min

min 1) 3 Front Squats

min 2) 6 Back Squats

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
max reps in 1 minute of each movement. Transition fast to the next movement after each minute

3/25/17

Training Pit CrossFit (Hollywood, FL) – CrossFit

Line Drills (No Measure)

Line Drills

Metcon (AMRAP – Rounds and Reps)

30 MIN AMRAP

200 m run

20 Box jumps 24/20

200 m run

20 Sumo DLHP 70#/53#

200 m run

20 Get up Sit ups 45#/25#

3/23/17

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

2rds

100m run

15 pass throughs

10 hollow rocks

5 kips

5 hanging scap retractions

then… Turkish Get Up warm up

Turkish Get Up (5×2 (per arm))

Metcon (Weight)

EMOM 21min

1) 50m Sled Push

2) 10/8 Cal Row

3) 50m KB bottoms ups carry
record weight on sled

3/22/17

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

400m row

2rds

20 mountain climbers

10 air squats

5 inch worm to T-push up

Deadlift (2-2-2-2-2)

Metcon (Time)

7rds

200m run

7 squat Snatch (115/75) Rx+(135/95)

*Rest 1min between rounds. Record total time