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1/12/2019

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CrossFit Pinnacle Ocala – CrossFit

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Metcon (AMRAP – Rounds and Reps)

AMRAP 20 Minutes With A Partner

5 thrusters

7 hang power cleans

10 sumo deadlift high pull
Teams of two alternate whole rounds. While one partner is working the other is performing a static hold of some sorts. Example, DB/KB hold, ring row hold, planks, wall sits.. Switch when round is complete.

1/11/2019

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CrossFit Pinnacle Ocala – CrossFit

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BEGINNER

Metcon (AMRAP – Reps)

Tabata pike handstand puh-up

Rest 1 min

Tabata squats

Rest 1 min

Tabata ring push-ups

Rest 1 min

Tabata walking lunges

FITNESS

Metcon (AMRAP – Reps)

Tabata pike handstand push-up

Rest 1 min

Tabata single leg box step-up

Rest 1 min

Tabata ring push-ups

Rest 1 min

Tabata walking lunges

PERFORMANCE

Metcon (AMRAP – Reps)

Tabata assisted handstand push-ups

Rest 1 min

Tabata assisted single-leg squats

Rest 1 min

Tabata push-ups

Rest 1 min

Tabata jumping lunges

COMPETITOR

Metcon (AMRAP – Reps)

Tabata handstand push-ups

Rest 1 min

Tabata single-leg squats

Rest 1 min

Tabata push-ups

Rest 1 min

Tabata jumping lunges

1/09/2019

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CrossFit Pinnacle Ocala – CrossFit

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BEGINNER

Warm-up (No Measure)

The 12 clean & jerks in this workout should be relatively heavy for you but not a series of max effort singles. Choose a load that is challenging but doesn’t require a significant amount of rest after every rep.

Metcon (Time)

15 burpees, hopping over barbell

5 power clean & push jerks 75/55

12 burpees, hopping over barbell

4 power clean & push jerks

9 burpees, hopping over barbell

3 power clean & push jerk

FITNESS

Metcon (Time)

15 burpees, jumping over barbell

5 power clean & push jerks 135/95

12 burpees, jumping over barbell

4 power clean & push jerks

9 burpees, jumping over barbell

3 power clean & push jerk

PERFORMANCE

Metcon (Time)

15 burpees, jumping over barbell

5 power clean & push jerks 185/135

12 burpees, jumping over barbell

4 power clean & jerks

9 burpees, jumping over barbell

3 power clean & push jerks

COMPETITOR

Metcon (Time)

15 burpees, jumping over barbell

5 power clean & push jerks 225/155

12 burpees, jumping over barbell

4 power clean & push jerks

9 burpees, jumping over barbell

3 power clean & push jerks

11/08/2018

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CrossFit Pinnacle Ocala – CrossFit

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FITNESS

PERFORMANCE

COMPETITOR

Metcon

Today is active recovery. Take this time to focus on great positions, and quality of movement. Start with 5-10 mins of foam rolling then complete the 15 min active recovery workout and finish with static stretching.

Metcon (No Measure)

15 min continuous movement

40 second single under

20 second plate loaded goodmorning (hold plate across chest)

15m single arm KB front rack carry (L)

20 second hollow hold

15m single arm KB front rack carry (R)

11/07/2018

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CrossFit Pinnacle Ocala – CrossFit

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Weightlifting (3×5)

Front Squat

Set 1- 40%

Set 2-50%

Set 3-60%
Deload

Metcon

This is a series of max effort tests. Choose a pull-up variant that allows 10+ reps or switch to bar hang for time. Presses you should also be able to achieve 10+ reps. On the L-sit tuck the knees in in order to achieve 20 seconds or switch to plank. Start a clock and begin an attempt at each exercise every 3 minutes.

FITNESS

Metcon (2 Rounds for time)

2 rounds

Max hang from pull-up bar

Max reps of shoulder press 65/45

Max calorie row in 20 seconds

Max plank hold for time

PERFORMANCE

Metcon (3 Rounds for reps)

3rounds of

Max rep strict pull-ups

Max reps of shoulder presses 95/65

Max calorie row in 20 seconds

Max L-sit for time

COMPETITOR

Metcon (3 Rounds for reps)

3 rounds of

Max reps strictpull-ups

Max reps of shoulder presses 115/75

Max calorie row in 20 seconds

Max L-sit hold for time

11/06/2018

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CrossFit Pinnacle Ocala – CrossFit

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Weightlifting (3×5)

Bench Press 3×5

Set 1- 40%

Set 2- 50%

Set 3-60%
Deload

PERFORMANCE

FITNESS

Weightlifting (1-1-1-1-1-1-1-1-1-1)

High Hang Power Snatch
Warm-up then take 20 mins to work to a heavy set of 1 for the day. Should be around 10 sets

COMPETITOR

Weightlifting

Experienced lifter should try for PR in the later sets. If you are not comfortable performing heavy power snatches, add a few extra reps to each setand drill your mechanics, but try to expose yourself to a load that is relatively heavy for you.

11/05/2018

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CrossFit Pinnacle Ocala – CrossFit

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Weightlifting (3×5)

Deadlift

Set 1- 40%

Set 2- 50%

Set 3- 60%
Deload

Metcon

This couplet presents two challenging movements broken into small sets to encourage you to move quickly. Go lighter on the thruster and modify the muscle up so that this workout can be completed in under 10 minutes.

FITNESS

Metcon (Time)

15-12-9

Thrusters 45/35

Jumping Dips

PERFORMANCE

Metcon (Time)

12-9-6

Thruster 115/75

Muscle Ups
If you cannot complete muscle ups work low ring transition for workout

COMPETITOR

Metcon (Time)

15-12-9

Thrusters 135/95

Muscle Ups