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“Slap Chop”

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CrossFit Pinnacle Ocala - CFP60View Public WhiteboardWarm-upOverviewTuesday is a Long Breathe & Burn Chipper. Warmup is Rowling and a Partner Circuit. Prep is Movement Review. Workout is a Chipper with ascending reps of UB Push movements & monostructural movements in-between. Extra Credit is Shoulder and Calf Mobility. Goal:

9/16/2019

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CrossFit Pinnacle Ocala - CFP60View Public WhiteboardStrength/SkillLat Activation With arms at side pretend to reach deep in your pocket, driving shoulder down (feel the lats activate) 20 Straight-arm Banded Lat Pulldown 10 Ring Rows - 2s Hold at top 10 Scap Pull-ups - 2s Hold at topWeighted Pull-ups (12 min…

“Pas De Deux”

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CrossFit Pinnacle Ocala - CFP60View Public WhiteboardOverviewSaturday is a Partner Workout. Warmup is Partner Medball movements. Prep is CtB Pullup/Kipping Pullup Review & Practice. Workout is 5 Rounds of Running, Wallballs, CtB Pullups & Burpee Box Jumps, with a 1 min rest after each rounds. Extra Credit is Hip Prehab.Warm-upWarm-up…

“The Long Haul”

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CrossFit Pinnacle Ocala - CFP60View Public WhiteboardOverviewThursday will be a Breathe Workout. Warmup is Leg dominant movements alternating with Indian Runs. Prep is Bike/Ski/Row review. Workout is 5 min Intervals of Row, Stepups, & Bike/Ski/Run, with 1 min Rests between. Extra Credit is Arm Accessory. Goal: 350+.Warm-upWarm-up (No Measure)10 min…

Bunk-Beds

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CrossFit Pinnacle Ocala - CFP60View Public WhiteboardOverviewSaturday is a Breathe & Brace Partner Workout. Warmup is Toss your Lunch for 400m, then a partner warmup. Prep is Deadlift Review, and Building to workout weight. Workout is 5 Rounds of Heavy Deadlifts, Burpees Pullups, and a Run in Partners. Extra Credit…