2/24/17

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

warmup for 17.1

https://www.youtube.com/watch?v=p1QTgLpc148

CrossFit Games Open 17.1 (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 50-lb. dumbbell / 24-in. box

F: 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes
bar facing burpee box jump-over. No jumping on corners of boxes.

**masters and scaled posted below

CrossFit Games Open 17.1 Scaled (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 35-lb. dumbbell / 20-in. box (step-ups OK)

F: 20-lb. dumbbell / 20-in. box (step-ups OK)

Time cap: 20 minutes

CrossFit Games Open 17.1 Masters 55+ (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 35-lb. dumbbell / 24-in. box (step-ups OK)

F: 20-lb. dumbbell / 20-in. box (step-ups OK)

Time cap: 20 minutes

Push Press (5-3-3-1-1)

find 1RM AFTER performing 17.1, if you do not PR remember it’s ok since you just performed 17.1!

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Crossfit Open Wod 17.1

CrossFit North Ft Lauderdale, CrossFit East Boca – CrossFit

Metcon (Time)

Workout 17.1

For time:

10 dumbbell snatches

15 burpee box jump-overs

20 dumbbell snatches

15 burpee box jump-overs

30 dumbbell snatches

15 burpee box jump-overs

40 dumbbell snatches

15 burpee box jump-overs

50 dumbbell snatches

15 burpee box jump-overs

Men use 50-lb. dumbbell and 24-in. box

Time cap: 20 minutes

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2/23/17

CrossFit North Ft Lauderdale, CrossFit East Boca – CrossFit

Warm-up (No Measure)

2 Rounds

20 High Knees

20 Lying Single Leg Raises(10 Per Leg)

20 Forward Lunges(10 Per Leg)

20 Leg Swing(10 Per Leg)

50M Straight Leg Shuffle

https://www.youtube.com/watch?v=8GyITl7yti0

Metcon (Time)

800M Run

10 Sit Ups+10Push Ups+15 Air Squats(4 Rds)

600M Run

10 Sit Ups+10Push Ups+15 Air Squats(3Rds)

400M Run

10 Sit Ups+10Push Ups+15 Air Squats(2Rds)

200M Run

10 Sit Ups+10Push Ups+15 Air Squats(1rds)

100M Run

2/23/17

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

Warm Up:

2rds

100m run

20 mountain climbers

10 air squats

5 inch worm

4 x 200M run (4 Rounds for time)

4x 200m run 1:1 rest (if you run 42 seconds, you rest 42)

**record each time separately**
** 10 minute total time cap**

Metcon (5 Rounds for time)

Every 5min for 25min

12/10 Cals on Assault bike

10 Dball ground 2 shoulder (100/70)

100m Dball run

*should be fully rested before every round

*record each roudn time separately*

2/22/17

CrossFit North Ft Lauderdale, CrossFit East Boca – CrossFit

Warm-up

Warm-up (No Measure)

500M Row

10 Band Pull Aparts

20 Shoulder Pass Throughs

10 Prone Snow Angles-

https://www.youtube.com/watch?v=NpzMnBkOty8

10 Straight Leg Sit Ups

https://www.youtube.com/watch?v=AT6zWvOI6_o

20 Single Arm Backstroke with 2.5 or 5lbs plate(10per arm)

Gymnastics

Bar Muscle-ups

If you are not efficient with Bar Muscle ups yet then you will work with your coach on different progressive movements to help you improve

Seated Bar Muscle Up https://www.youtube.com/watch?v=mMZMk7S2oTw&spfreload=5

Jumping Bar Muscle https://www.youtube.com/watch?v=CnrmqRAtWkw&spfreload=5

Band Bar Muscle Ups(Only for athletes who are proficient in with Chin or Chest to Bar Pull Ups)https://www.youtube.com/watch?v=z402RFdLKmc&spfreload=5

Metcon

Metcon (Time)

7 Rounds

4Hang Power Cleans 135/85Rx 185/115Rx+

4Push Jerk

4Bar Muscle Ups (Ring Muscle Ups Rx+)
Sub Muscle ups for 8 Kipping Pull Ups or 16 Ring Rows

2/22/17

Training Pit CrossFit (Hollywood, FL) – CrossFit

warmup – snatch, RDL, good morning, behind neck press (No Measure)

400m row

-10 romanian deadlifts

-10 good mornings

-10 behind the neck strict press

-10 snatch balance

*Empty Barbell Snatch warm up

WARMUP: Squat Snatch Technique (No Measure)

WARMUP

Coaches work with athletes on squat snatch tech with PVC or empty bar as the warmup

Squat Snatch (15 min to find 1RM)

Metcon (Time)

21-18-15-12-9-6-3

Overhead squats (95/65)

toes to bar

2/21/17

CrossFit North Ft Lauderdale, CrossFit East Boca – CrossFit

Warm-up (No Measure)

2Rds

200m Run

10 Goblet Squats

10 Squat Jumps

10 Twisting Lunges

Back Squat (7-7-7-7-7)

* goal is to hit 70-80% of 1RM for 7 reps

Metcon (Calories)

16 Min AMRAP

3-6-9-12-15-18-21 ECT…

BIKE CAL

30 DUBS AFTER EACH SET

RECORD TOTAL CALORIES