1/11/17 – JJ

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

Warm-up (No Measure)

2rds

100m run

20 Mountain climbers

10 Air squats

5 Push ups

J.J. (Time)

For Time:

1 Squat Clean, 185#

10 Parallette Handstand Push-ups

2 Squat Clean, 185#

9 Parallette Handstand Push-ups

3 Squat Clean, 185#

8 Parallette Handstand Push-ups

4 Squat Clean, 185#

7 Parallette Handstand Push-ups

5 Squat Clean, 185#

6 Parallette Handstand Push-ups

6 Squat Clean, 185#

5 Parallette Handstand Push-ups

7 Squat Clean, 185#

4 Parallette Handstand Push-ups

8 Squat Clean, 185#

3 Parallette Handstand Push-ups

9 Squat Clean, 185#

2 Parallette Handstand Push-ups

10 Squat Clean, 185#

1 Parallette Handstand Push-ups
In honor of U.S. Marine Lance Corporal Justin James “JJ” Wilson, 24, of Palm City, Florida, was killed on March 22, 2010
To learn more about J.J. click here
**25 min cap **

use 6″ deficit instead of parallette for HSPU Rx.

Women’s Rx is 135#

Coach Led Group Stretch (No Measure)

stretch after class

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1/10/17

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

Warm-up (No Measure)

2rds

15 PVC Pass throughs

10 PVC Good Mornings

5 Kips

warmup – power snatch tech work (No Measure)

Power Snatch (EMOM 8, below 1-1-1…)

EMOM 8min

1 Power Snatch + 20 DU

Metcon (Time)

4rds

3 Rope Climbs

15 toes to bar

400m Run

1/09/17

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

Wrong name, doesn’t allow the update. Air Force wod is the right name

squatting warmup (No Measure)

Run 400m

-Leg kicks

(in place, 10 up and back, 5 across)

-Lower back stretch, 20x total (10 per leg)

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

-Small band walks

(forward, backwards, right, left in quarter squat position) 10 steps each way

https://www.youtube.com/watch?v=Z5iT6Czt7Zc

-15 glute ham bridges with band

https://www.youtube.com/watch?v=tgw_0kCDGX8

Back Squat (rep scheme below)

6 @55%

4@65%

2@75%

6@65%

4@75%

2@80%

Metcon (Time)

10min AMRAP

3 Wallballs (20/14)

3 Burpee Box Jumps (20/24)

6 Wallballs

6 Burpee Box Jumps

9 Wallballs

9 Burpee Box Jumps

continue increasing by 3 reps each movement

Coach Led Group Stretch (No Measure)

stretch after class

1/07/17

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

Hip and thoracic warmup (No Measure)

400m run

then, 2rds

-30sec per leg Partner band hip openers

-5 T-push ups

https://www.youtube.com/watch?v=9ZvjePKKFu0

-10 mountain climbers

Metcon (Time)

Partner WOD

100 Overhead Plate Lunges (45/25)

100 Burpees

400m Run (one partner, then tag and the other partner goes)

100 Overhead Plate Lunges (45/25)

100 Burpees

400m Row each (one at a time)

5 sets, 1 min plank hold

1 min plank, 1 min rest x5

1/06/17

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

row + shoulder warmup (No Measure)

2rds

200m row

5 inch worms

10 Pass throughs (pvc pipe)

10 behind the neck strict presses with Barbell / pvc pipe

Floor Press (3-3-3-3-3)

Metcon (Time)

5rds

15 Hang Power Snatch (95/65) / BC 20 KB american swings

15 Toes to bar / V-ups

15 box jumps (24″/20″)

shoulder health pre/rehab warmup (No Measure)

3rds

run 100m

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

10 band face pulls

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

10 band pull aparts

https://www.youtube.com/watch?v=NKBsia-o9N4

10 External Rotations (5 each arm)

https://www.youtube.com/watch?v=sL7fvQ2DuGE

2 wall walks
skip run and wall walks. Strictly shoulder prehab

1/05/17

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

warmup – pullup / push press (No Measure)

3rds

100m run

5 hanging scap retractions

https://www.youtube.com/watch?v=uRwkN-7lQ7o

5 push ups

5 V-ups

Metcon (AMRAP – Rounds and Reps)

6min Amrap

9 Pull ups

9 Push Press(95/65)

Metcon (AMRAP – Rounds and Reps)

rest 2 minutes then repeat

6min Amrap

9 Pull ups

9 Push Press(95/65)

Metcon (Time)

2 Partners – 80 Cal assault bike

1/04/17

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

Line Drills (No Measure)

Line Drills

warmup Squat Clean tech work (No Measure)

WARMUP

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

Squat Clean (details below, record highest clean weight)

EMOM 8min

1 Clean (AHAP – as heavy as possible) + 20 DUs/40 Singles/Attempts (20-30sec).

Metcon (Time)

21-18-15-9-6

Front Squats (115/75) RX+ (135/95)

Row Cals

Coach Led Group Stretch (No Measure)

stretch after class