Blog Search

9/21/2018

By: 0

CrossFit Pinnacle Ocala – CrossFit

View Public Whiteboard

FITNESS

Tier 1

Weightlifting

3 Sets Of

Front Squats x 8-10 Reps

Rest :60

Strict or Box Banded Assisted Pull-Ups x 5-7 Reps

Rest :60

Plank From Elbows x 45-60 Sec

Rest:60

Metcon (Time)

30 KB Swings

15 Burpees

24 KB Swings

12 Burpees

18 KB Swings

9 Burpees

TIER 2

PERFORMANCE

Weightlifting

Four Sets Of

Front Squats x 3-5 Reps

Rest :20

Kipping CTB Pull-Ups x 8-12

Rest 3 MIn

Metcon (Time)

15-12-9

Hang Squat Cleans 135/95

Burpees Over Barbell

TIER 3

COMPETITOR

Gymnastics

Headstand Knees To Elbows 5-7 Reps x 3

HSPU Negative x 2-3 Reps As Slow As Possible

Rest :15 Sec x 3

Push-Ups x AMRAP in 15 Sec

Rest :90 x 3

Accumulate 75 Sec Chin Over Bar Hold (5 Burpees Everytime You Drop)

Metcon (Time)

3 Sets Increasing Efforts

50 Cal Row

40 WB

30 TTB

20 Box Jump Overs

10 Hang Squat Snatches
Last Round Should Be Games Pace

9/20/2018

By: 0

CrossFit Pinnacle Ocala – CrossFit

View Public Whiteboard

PERFORMANCE

Weightlifting

E2MOM x 10 Min (5 Sets)

Bench Press

10 Reps @ 50%

8 Reps @ 60%

8 Reps @ 70%

6 Reps @ 75%

6 Reps @ 75-80%
Tempo Is @3131

This Means 3 Second Lower, 1 Sec Hold At Bottom, 3 Seconds Up, 1 Sec Hold At Top before Going Into Next Rep.

Metcon (Time)

40/30 Cal Row

100 FT DB/KB Overhead Walking Lunges 70/53
This was last years CrossFit games masters workout. Males load was 88lbs and females was 55lbs. They had a 5 min time cap on this workout. We will bump up to 7 min cap. *Fitness can either do the double DB/KB carry or can do plate overhead walking lunges.

9/19/2018

By: 0

CrossFit Pinnacle Ocala – CrossFit

View Public Whiteboard

Tier 1

FITNESS

Weightlifting

Every 2 Minutes For 30 mins (5 sets)

Station 1 – Deadlift x 6-8 Reps

Station 2 – Turkish Get-Ups x 2 each side

Station 3 – 45-60 Sec Nose To Wall Handstand Hold
Go Heavy On Deadlifts & Moderate Weight On Turkish Get-Ups

Metcon (AMRAP – Rounds and Reps)

In Teams Of 2 With Alternating Partners Movements Complete 10 Min AMRAP Of

12/9 Cal Assault Bike

18 KB Swings

15/10 Push-Ups

TIER 2

PERFORMANCE

Weightlifting

Every 2 Min For 30 Min (5 Sets)

Station 1 – Deadlift x 3

Station 2 – Muscle-Ups x Max Reps Or CTB (2 shy of failure)

Station 3 – 45-60 Sec Handstand Walking
Go Heavy On Deadlifts. You Should Be Able To Sustain That Weight For All 5 Sets.

Metcon (AMRAP – Rounds and Reps)

In Teams Of 2 With Alternating Partners Movements Complete 10 MIn AMRAP Of

12/9 Cal Assault Bike

18 KB Swing

12 Ring Dips

TIER 3

COMPETITOR

Gymnastics

EMOM x 6 Min (3 Sets)

Min 1 – Strict CTB Pull-Ups x 2-5 Reps

Min 2 – Plank Hold On Rings With Small Circles x 20-30 Sec
*Rest 4 Mins After

Weightlifting (1 Rep Every Minute)

Snatch OTM

70% 5×1, 75% 5×1, 78% 5×1
*15 Min Running Clock

Metcon (AMRAP – Reps)

12 Min Clock With 135/95

1 Min Squat Cleans

1 Min Push Jerks

2 Min Squat Cleans

2 Min Push Jerks

3 Min Squat Cleans

3 Min Push Jerks
For Those That Are Completing This.. May The Force Be With You.

9/18/2018

By: 0

CrossFit Pinnacle Ocala – CrossFit

View Public Whiteboard

Tier 1

FITNESS

Weightlifting

Four sets of

Double KB front rack or goblet walking lunges

(100 feet total outside) 50 down & back

Rest :90 sec

Single arm dumbbell or KB row x 8 each arm

Rest :90 sec

Metcon (Time)

40 Wall Balls

20 Ring Rows

30 Wall Balls

15 Ring Rows

20 Wall Balls

10 Ring Rows

10 Wall Balls

5 Ring Rows
20/14lb Wall Ball

*20 Min Cap For All 3 Tiers

TIER 2

PERFORMANCE

Weightlifting

Clean High Pull + High Hang Clean

60% 1+2, 70% 1+2, 75% 1+2 x 3 sets
1 set x 2 reps

:90 rest between the 3 sets

SPEED IS THE FOCUS HERE!

Metcon (Time)

40 Wall Balls

20 Pull-ups

30 Wall Balls

15 Pull-ups

20 Wall Balls

10 Pull-ups

10 Wall Balls

5 Pull-ups
20/14lb Wall Ball

TIER 3

COMPETITOR

Weightlifting

Clean High Pull + High Hang Clean

60% 1+2, 70% 1+2, 75% 1+2 x 3 sets

Metcon (No Measure)

10 Kipping HSPU

12 Alternating DB Snatch

18 Alternating Pistols

12 Alternating DB Snatch

10 Kipping HSPU
Rest Time = To Work Time x 3 Sets

*5 Min Rest After Completing This Metcon Then Complete The 2nd Metcon

Metcon (No Measure)

Row 500 Meters

Rest: 60 sec

x 3 sets
Sustain Pace for All 3 Sets

9/17/2018

By: 0

CrossFit Pinnacle Ocala – CrossFit

View Public Whiteboard

Tier 1

FITNESS

Weightlifting

3 sets of

Dumbell or Barbell Push Press x 6-8 reps

Rest :45 sec

Single leg hip bridge (per leg) x 8-10 reps

Rest :45 sec

Double under practice x 60 sec

Rest :45 sec

EMOM

Metcon (AMRAP – Reps)

EMOM x 12 min

Min 1-4 Row max calories x 30 sec

Min 5-8 Seated dumbbell press ( L-seated on floor) (max reps) in 30 sec

Min 9-12 Max burpees x 30 sec
Do not pace on the rowing and burpees. Get after it!

TIER 2

PERFORMANCE

Weightlifting

Every 3 minutes for 15 mins (5sets)

Push Press 3-5 reps (Goal is 5RM for today) (5 minute to warm-up to 1st working set, then add accordingly)
Set a 5 minute clock for warm-up sets, then immediately set the 15 min clock and begin your 5 sets.

EMOM

Metcon (AMRAP – Reps)

EMOM x 12 min

Min 1-4 Row max calories or assault bike x 30 sec

Min 5-8 Handstand push-ups (max in 30 sec)

Min 9-12 Max burpess in 30 sec
Rowing / Assault bike should be 80% + effort but also be sustainable.

Kill the burpees!

TIER 3

COMPETITOR

LVL 1: Gymnastics (No Measure)

EMOM x 6 min

Odd- Strict false grip ring pull-up x 3-5 reps

Even- Strict ring dips x 3-5 reps

EMOM x 6 min

Odd- Legless rope climb x 1-2 climbs

Even – Hollow hold x 30 sec
3 count on the lowering portion of the pull-ups and dips.

EMOM

Metcon (AMRAP – Rounds)

Against a 9 min clock

KB Thrusters

Bar Muscle Ups

3.6.9.12.15…
Choose a challenging weight.

9.15.18

By: 0

CrossFit Pinnacle Ocala – CrossFit

View Public Whiteboard

Metcon (Time)

9/11 Tribute Wod

With a partner, for time:

3 rounds:

9 Front Squats (135/95)[95/65]

11 Push Press (135/95) [95/65]

then: 2001 meter run (one at a time)

3 rounds:

9 Squat Cleans (115/80)[85/60]

11 Ring Dips [Box or Matador dips]

then: 2001 meter row

3 rounds:

9 Clusters (95/65) [75/55]

11 Toes to Bar [Sit Ups]

then: 2001m Bike
Rx+= 5 rounds of each

9.14.18

By: 0

CrossFit Pinnacle Ocala – CrossFit

View Public Whiteboard

Metcon (Weight)

10m EMOM:

3 Squat Snatches
Warm up before EMOM, try to work around 75% and keep the weight challenging throughout.

Metcon (Time)

5 Rounds:

30 Double Unders [60 Singles]

12 Sumo DL High Pulls (95/65) [75/55]

30 Double Unders [60 Singles]

16 DB Snatch (50/35)[35/20]
Rx+= 115/80 and 70/50

*16 minute cap

9.11.18

By: 0

CrossFit Pinnacle Ocala – CrossFit

View Public Whiteboard

Metcon (Weight)

15 minutes to build to a heavy complex:

4 Hang Squat Cleans

4 S2OH

Metcon (Time)

Conditioning:

2 Rounds:

14 HSPU [Push Press 75/55]

14 Burpees over the bar [Burpees]

–Rest 2 minutes–

3 Rounds:

10 HSPU [Push Press 75/55]

10 Burpees over the bar [Burpees]

–Rest 2 minutes–

4 Rounds:

6 HSPU [Push Press 75/55]

6 Burpees over the bar [Burpees]
*17 minute cap