12/21/16

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

warmup Run, wall walk, lunges, wall squats (No Measure)

Warmup

2 rounds

100m run

2 wall walks

6 spiderman lunges

10 wall squats + 10 second hold

Back Rack Reverse Lunges (3-3-3-3-3 (alternating per leg))

Off squat rack, stepping back and down
it’s 6 reps per set, 3 per leg

Metcon (Time)

5 rounds

10 OHS (115/75)

30 KB Russian Swings (70/53)

200 M run

Advertisements

12/20/16

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

Deadlift, Running, Shoulder warmup (No Measure)

WARMUP

2 rounds

Heel cord (1 minute per side, elevate barbell by putting 35 or 45# plates on each side)

https://www.youtube.com/watch?v=lMQL7_HNV_Y&feature=youtu.be&t=2m7s

10 M walking RDL into leg swing

https://www.youtube.com/watch?v=XhHc7FbSUiY&feature=youtu.be&t=3m38s

2 wall walks / or modified on box

100 M run

Snatch Grip Deadlift (5-5-5-5-5)

NOTE: this should be WIDE pronated (both hands over the bar) grip, same as snatch. Lifting straps allowed and recommended

Metcon (AMRAP – Rounds and Reps)

AMRAP 4 minutes

3 Power Snatch (135/95) rx+ (165/110)

3 Muscle Ups / scale with bar MU / or 6 ring dips

30 Double Unders / Rx+ unbroken

rest 2 minutes ** start where you left off** for example if you’re at 20 double unders, you’ll start next AMRAP with 10 dubs then continue onto snatches. Accumulate total rounds

repeat for a total of 3 AMRAPS of 4 minutes each, total of 16 minutes including rest.

**Use chips to count rounds and reps ACCURATELY

12/19/16 – Fran

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

warmup 400 M run, good morning, hang clean, thruster (No Measure)

400M run

10 good mornings (empty bar)

10 hang power cleans

10 thrusters

warmup: split jerk tech (No Measure)

work on split jerk, if lacking mobility perform push jerk

Split Jerk (3-3-3-3-3)

newer athletes will do push jerk 5×3

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Metcon (Time)

rest 4 minutes AFTER Fran

21-15-9

Row calories

Burpees

12/17/16

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

warmup burpee-broad jump & OH lunges relay (No Measure)

WARMUP

teams lined up in similar count.

One person will burpee broad jump 15 feet, then lunge back OH with a med ball. Next person will start with 15 ft lunges (leave the ball there) then burpee broad jump back. third person burpee broad jump 15 ft then 15 ft OH lunges back…etc

do this until everyone has finished the combo TWICE

Metcon (AMRAP – Rounds and Reps)

Teams of 2 WOD – AMRAP 40 minutes

100 M Front Rack lunges (95/65) / Heavy Double KB front rack for BC

50 Push Press (95/65)

400 M run together

**lunge and PP one at a time**

12/16/16

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

warmup run, v-ups, pushups (No Measure)

2 rounds

100 m run

7 v-ups

10 pushups

Farmer’s Carry (EMOM, details on bottom)

EMOM 14

odd: 10 alternating KB/DB Plank position rows (5L/5R)

even: 1 min farmer’s carry hold with same DB/KBs

**record the farmer’s hold weight (example 55s on each hand = 55#)

Metcon (Time)

Chipper

500 M Row

20 Ring Dips / 20 stationary / 40 box dips

30 Getup situp (45/35)

25 Burpees

30 Getup situp

20 Ring Dips / 20 stationary / 40 box dips

500 M Row

12/15/16

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

warmup Front Squat, Superman, Pushups (No Measure)

WARMUP

2 RNFT

100M run

10 Empty Bar Front Squats (10 second hold on bottom during 10th rep)

10 Supermans

10 Pushups

Front Squat (3×10)

2 min rest between sets

Metcon (Time)

4 rounds

15 sumo dlhp (95/65)

10 strict hspu

20/15 assault bike calories

12/14/16

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

WARMUP 500m row (No Measure)

warmup Hang Snatch tech work (No Measure)

Warmup using empty barbell or PVC pipe working on High Hang (pocket) Snatch led by coach
hang SQUAT snatch tech work

Hang Snatch (3RM)

12 minutes to find 3RM.

Hang SQUAT snatch, work on speed under the bar

Metcon (Time)

EMOM 14

odd min: 10 Toes to bar / Rx+ unbroken T2B

even min: 3 slam ball g2 shoulder (100/70) Rx+ (150/100)

Coach Led Group Stretch (No Measure)

stretch after class