5/22/17 – Nancy

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

Warm up:

50 single unders

20 leg cross body

15 glute bridges

10 air squats 3 sec tempo down

20 PVC pass throughs

20 leg swings

Front Squat (EMOM details below)

EMOM 12min (85% of FSQ)

min 1) 1 FSQ

min 2) 3 BSQ

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
**perform outdoors**

**20 minute cap**

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5/20/17

Training Pit CrossFit (Hollywood, FL) – CrossFit

team tag game (No Measure)

2 rounds

2 wall walks

10 russian KBS

100 M run

then…

Break the athletes up into two teams and have them get into 2 lines. They each have to do 5 of the following: air squats, burpees, . Once the athlete has done both movements, they must run to the end of the gym (set up cone) and back to tag the next person in line, then get behind the line. Each athlete will go 2 times.

Metcon (Time)

400m run

20 HSPU / Rx+ (strict) / BC pushups

20 C&J (135/95) Rx+ (165/115) / BC 30 Sumo DLHP

20 Bar over Burpees

20 C&J

400m run

20 C&J

20 Bar over Burpees

20 C&J

20 HSPU

400m run

5/19/17

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

Warm up:

2rds

100m run

10 situps

5 Hanging Scap retractions

5 Kips (7 hr push ups BC)

Metcon (AMRAP – Reps)

7rds – 21 minutes

min 1) 1 round of “C2B Cindy” (5 C2B pullups/ 10 pushups/ 15 air squats) / BC perform 5sec tempo ring rows

min 2) 12/9 Assault Bike Cals / Bootcamp 16/13 Row Cals

min 3) Max anchored leg raises
record total leg raises. Hit Rx Button if performing Cindy rounds Rx and performing specified AB cal number

5/18/17

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

Warm Up:

400m run

2rds

30sec per leg deep lunge hold

20 single under

30sec per leg banded hip stretch

20 single under

20 air squats

Metcon (7 Rounds for time)

Every 3min for 21min

10 OH BB Lunges (95/65)

30 DU

50m Sled Push (3 – 45#s / 3 – 25#s)

**record time of EACH round

Metcon (No Measure)

3 sets (Band accessory work)

20 pull aparts

20 tri push downs

20 face pulls

*rest as needed

5/17/17

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

Warm Up:

2rds

100m run

10 Romanian DL

10 behind the neck push presses

*couch stretch 30sec per leg

Metcon (AMRAP – Rounds and Reps)

20min AMRAP

20/15 Cal Row

20 Box Jumps (24/20) Rx+ (30″/24″)

15 Wall balls (20/14) Rx+ (30/20) men to 10ft / women to 9ft

Metcon (No Measure)

3 sets (Mobility work)

20 (10 per arm) Seated external rotations (with 2.5# or 5# plate only. Slow and controlled. Make sure form is perfect! Nothing should move but rotator.)

https://www.youtube.com/watch?v=ywMi6AYUR_M

1min Plank

*rest as needed

5/16/17

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

Warm Up:

400m run

Line Drills

Metcon (Time)

4rds

200m Dball run (100/70)

20 situps

200m OH Plate carry (45/25)

20 DB snatch (55/35)

200m run

**perform outside

Coach Led Group Stretch (No Measure)

stretch after class

5/15/17 – Elizabeth

Training Pit CrossFit (Hollywood, FL) – CrossFit

partner squat warmup (No Measure)

Warm Up:

200 M run

20 leg across body

15 glute ham bridges

then…

Game:

4 minute AMRAP: Have your athletes break up into partners. Partner 1 is stationed on one side of the gym and partner 2 is on the opposite side. The clock begins on your count and partner 1 does 5 air squats as quickly as possible while partner 2 holds bottom of a squat. Partner 2 is only allowed to come out of hold once they are tagged by partner 1 who has to run all the way across the gym upon completion of the air squats to tag in their partner. Once partner 2 is tagged, partner 1 will go into squat hold and partner 2 will run across the box perform 5 air squats then come back to tag partner 1. Repeat for 4 minutes

Front Squat (EMOM – below)

12min EMOM (80% of FSQ)

min 1: 2 FSQ

min2: 4 BSQ

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
** SQUAT CLEAN

** 2x reps for box dips