10/04/17

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

3 sets of:

5 hanging scap retractions,

8 squat jumps,

8 hanging knee raises or knees to elbow,

8 lunge steps,

1 crab bridge

warmup shoulder (scapular) mobility (No Measure)

SHOULDER MOBILITY

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

Metcon (Time)

3 Rope Climbs / Rx+ legless

600m Row / + 1000m row

30 Overhead Squats (95/65) Rx+ (115/75)

600m Run / Rx+ (800m)

30’ right arm, 30’ left arm dumbbell overhead walking lunge (40/25) Rx+ (50/35)

16 HSPU / Rx+ (26 reps)

30 Box Jumps (24″/20″) +(30″/24″)

60 American Kettlebell Swings (35/26) Rx+ (53/35)

10/03/17

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

200m jog throwing medball to a partner,

then 5,4,3,2,1 with an empty bar:

straight leg deadlift, barbell row, hang muscle clean, shoulder press, front squat

Power Clean (3-3-3-3-3 Power Clean (70-80%))

superset with half kneeing single arm dumbbell press

half kneeling single arm dumbbell press (5×5 half kneeing single arm dumbbell press)

https://www.youtube.com/watch?v=7oeFpnRCJkY

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
SQUAT CLEAN for Rx

10/02/17

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

warmup – 2 sets of:

10 ring row,

10 lunge steps,

30s plank,

100m run

warmup Squat Clean tech work (No Measure)

WARMUP

Coaches work with athletes on drills to improve clean form. EMPTY bar to start

Squat Clean (2-2-2…)

Spend 8 minutes working up to a challenging (80-90%) squat clean x 2

Metcon (Time)

5 rounds – 22 minute cap

12 dumbbell power cleans (50/35)

12 dumbbell push press (same)

12 toes to bar

50 double unders / count attempts or 100 singles

***1 minute rest

9/30/17

Training Pit CrossFit (Hollywood, FL) – CrossFit

Coach call out game (No Measure)

https://www.youtube.com/watch?v=2PSCPXA-CnA&list=PL8G_ft9_c8jrfaS1_8xaywkdhf1p_qMyO&index=2

pick movements relevant to strength and/or metcon

Metcon (AMRAP – Rounds and Reps)

As many rounds as possible (AMRAP) in 23 minutes. With a partner.

16 jerks (135/85) Rx+ (165/115) / double DB push press for BC

32 American Kb swings (53/35) rx+ (70/53)

400M run (together)

9/29/17

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

400m jog,

then 3 rounds of

2 crab bridges,

5 scap retractions

10 goblet squats,

10 Russian kb swings (35/26)

warmup hip mobility (No Measure)

https://www.youtube.com/watch?v=erafWsJ21Xw

https://www.youtube.com/watch?v=JZX3GTpquK8

https://www.youtube.com/watch?v=xYxh4cUUvSI

Front Squat (7×2 (superset with single arm ring row))

Ring Rows (7×4 (per arm) single arm ring row w/ elevated feet)

Metcon (Time)

5 rounds

10 double DB hang power clean (40/25) / Rx+ (55/35)

10 single arm dumbbell Overhead Squat (Same) / BC may do DB OHS or plate OH lunges

15/10 assault bike cals

9/28/17

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

2 sets of: suitcase or oh carry + 10 goblet squats + 10 push ups + 10 sit up.

Then 5 inch worms and 3 Crab Bridges.

warmup hip mobility (No Measure)

https://www.youtube.com/watch?v=erafWsJ21Xw

https://www.youtube.com/watch?v=JZX3GTpquK8

https://www.youtube.com/watch?v=xYxh4cUUvSI

pause clean, pwr clean + jerk (record weight only if you hit the full complex)

Spend 10 minutes working up to a challenging pause squat clean plus power clean plus jerk (80-90%)

Metcon (Time)

5 rounds – 25 minute cap

4 rope climbs

15 thrusters (95/65)

10 toes to bar

60 double unders/120 single unders

9/27/17

Training Pit CrossFit (Hollywood, FL) – CrossFit

WARMUP: Squat Snatch Technique (No Measure)

WARMUP

Coaches work with athletes on squat snatch tech with PVC or empty bar as the warmup
perform 400m run or 500m row before snatch tech warmup

Squat Snatch (7×1 85-95% (super set with strict ring dip))

weighted STRICT ring dips (7×3)

Metcon (Time)

12-9-6-3 reps – 8 minute cap

Power Snatch (95/65) Rx+ (135/85)

Burpee

Metcon (No Measure)

cashout metcon or hypertrophy

‘Cash Out’ : 16 reverse lunge steps with dbs, 8 burpees, 4 rounds

Hypertrophy: 4 sets of 10-12 single arm floor press in a super set with 12 db step ups (12 per leg)