6/16/17 – Silver Nova

Training Pit CrossFit (Hollywood, FL) – CrossFit

warmup ANKLE MOBILITY (No Measure)


(10-15 reps per foot, maintain heel on the ground)

*** AND/OR*** if time permits


warmup – inchworm t-pushups, mountain climbers, lunges (No Measure)


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 mountain climbers

10 lunges

Pause (at knee) Squat Snatch + 1 OHS (10 min up to 80-90% of snatch)

Pause (at knee) Squat Snatch + 1 OHS
Beginners – perform 2 reps of a pause squat snatch plus OHS each minute on the minute for 6 minutes (50-60%).

Metcon (Time)

5 rounds

5 squat snatch (95/65) Rx+ (135/95) / BC will do 8 burpees

10 double dumbbell hang power clean (40s/25s) Rx+ (50s/35s)

10 double dumbbell push press (same)

50 Double Unders /100 singles,

1 minute rest


6/15/17 – Harpoon’s Kiss

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

Split Jerk (6×3 at 75-85%)

perform PUSH jerk if necessary.

Perform split squats below during rest BETWEEN jerks

DB split (bulgarian) squat (6×5 (per leg), same weight across)


Metcon (AMRAP – Rounds and Reps)

8 min AMRAP – max rounds

3 rope climbs / Rx+ 3 legless climbs

then max rounds with the remaining time:

5 toes to bar

15 American kettlebell swings (53/35) Rx+ (70/53)

10 goblet squats (same)

**only record work after rope climb.

Metcon (AMRAP – Rounds and Reps)

AMRAP 5, cool down, slow rounds

20 Wall Balls (20/14)

200 M run

6/14/17 – Fight Gone Bad

Training Pit CrossFit (Hollywood, FL) – CrossFit

Rowling Warmup (No Measure)

Rowling: Set up all your members on rowers and have them try to rowl a perfect strike! To get a perfect strike, athletes must use full pulls on the rower with no breaks in between pulls and land exactly on 100m. Add a 2 air squat penalty for every meter off due in between rounds.

5 round game with mandatory 5 pass-throughs and 5 inch worm between rounds in addition to the air squats

warmup shoulder (scapular) mobility (No Measure)


https://www.youtube.com/watch?v=hzozw2Aso3M (skip lacrosse ball exercise)

Shoulder Press (8 minutes to work up to 3reps at 80-90%)

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
Rx WBS (20/14)

Barbell is (75/55) please ONLY use training bars

Box jumps is 20″ (M and F)

6/13/17 – Beautiful Landing

Training Pit CrossFit (Hollywood, FL) – CrossFit

Power Clean tech warmup (No Measure)


Power Clean techinque with empty bar then build up to 40% or (115/75)
400m Run, then PC technique warmup

Power Clean (7×2 (to 2RM))

superset with 7×2 on STRICT deficit HSPU (max height) or HSPU progression

Deficit Handstand Push-ups (7×2 (in between power cleans))

STRICT . record depth on notes

Metcon (AMRAP – Rounds and Reps)

8 minute AMRAP

6 Power Clean (135/85)

20′ Overhead plate lunge (10 out, 10 back) (45/25)

8 burpees with 10′ lateral shuffle (no jump required)

*example: burpee, 10 foot lateral then 2nd burpee there then 10 foot back then burpee

Metcon (Time)

Cash Out: 4 rounds

60s plank,

15 American kb swings (53/35)


Training Pit CrossFit (Hollywood, FL) – CrossFit

row + shoulder warmup (No Measure)


200m row

5 inch worms

10 Pass throughs (pvc pipe)

10 behind the neck strict presses with Barbell / pvc pipe

Split Jerk (7×2 (75-85%))

perform Push Jerk if form is not efficient on split. Add Performance under PUSH JERK if you do Push

DB split (bulgarian) squat (7×4 )

perform SPLIT squat instead of Bulgarian depending on balance

Metcon (Time)

6 rounds

(10men / 6women) Ring dips

15 deadlifts (95/65) Rx+ (135/95)

**10 min cap**

Metcon (Calories)

rest 3 min after first Metcon then…

Max Bike Calories in 4 minutes

6/10/17 – Scully and Mulder

Training Pit CrossFit (Hollywood, FL) – CrossFit

Coach call out game (No Measure)


pick movements relevant to strength and/or metcon

Metcon (AMRAP – Rounds and Reps)

25 minute AMRAP (as many rounds as possible), partner workout

30 Floor Press 155/85)

Then max rounds

60/45 Cal Bike

30 (total) Partner push-ups with hand clap

30 good mornings with Med ball (20/14)

30 (total) partner med ball pass sit-ups (20/14)

200M Medball run (20/14)

6/9/17 – Fran

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

400M run

10 kips

10 scap retractions

10 thrusters (empty bar)

10 mountain climber stretch (5 per side)


DB split (bulgarian) squat (8×3 (per leg), same weight across)


Split Jerk (8×1 (75-85% of max). Same weight all 8)

Fran (Time)

Thrusters, 95# / 65#
10 min cap