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“Slap Chop”

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CrossFit Pinnacle Ocala – CFP60

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Warm-up

Overview

Tuesday 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: <30:00.

Warm-up (No Measure)

With a Partner

10 Partner Pushups → Box Pushups

10 Partner Situps

10 Partner Medball Thrusters

10 Bench Dips (separate)

x 3

Prep & Rehearsal

Review all movements

• 2 Strict HSPU • 5 Cal Row • 5 Strict Ring Dips • 5 Box Jumps • 5 HR Pushups • 100m Shuttle Run

x2

Metcon

Metcon (Time)

FOR TIME..

15 Strict HSPU

100/80 Cal Row

30 Strict Ring Dips

100 Box Jumps 24/20

60 Hand Release

Pushups

1 Mile Run
Workout Goal: <30:00 System Classification: Breathe & Burn Levels Consideration: UB Push, Rings, API, Running, Rowing

EXTRA CREDIT

2:00-4:00 Each

Banded Lateral Opener

Barbell Shoulder Shear

Calf Smash & Floss

9/16/2019

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CrossFit Pinnacle Ocala – CFP60

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Strength/Skill

Lat 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 top

Weighted Pull-ups (12 min to build to heavy 3)

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

“Pas De Deux”

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CrossFit Pinnacle Ocala – CFP60

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Overview

Saturday 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-up

Warm-up (No Measure)

With your Partner…

10 Kneeling Lateral Medball Throw (ea/s/partner)

10 Partner Medball Thrusters (ea/partner)

10 Partner Medball Situps (ea/partner)

10 Partner Pushups

x 3

Prep & Rehearsal

CTB Pullup/ Kipping Pullup Review

10 Single-arm Lat Activations (ea/s)

15s Hollow Hold on Bar

15s Arch Hold on Bar

15s Arch-Hollow Swings

x 2

100m Run (together) • 8 Wallballs • 4 CTB Pullups • 2 Burpee Box Jumps x 2

Metcon (Time)

5 rounds For Time

In Partners..

400m Run

40 Wallballs 30/20

20 CTB Pullups

10 Burpee Box

Jumps 24/20

Rest 1:00
Strategy & Briefing

With a partner you are able to push it harder than normally in a workout like this. Besides the Run, which is done together, push the pace on all movements, and split them in half. Look to go unbroken on your half of the reps, but don’t rush. Keep movement crisp & consistent. With the 1 min rest — along with the rest you get when your partner is working — pushing the pace yields little consequences. The only movement that may need to be broken up is the CTB Pullups. If one partner is much better at this movement, have them take a few extra reps. This lets the other partner hold on in the later rounds.

“The Long Haul”

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CrossFit Pinnacle Ocala – CFP60

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Overview

Thursday 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-up

Warm-up (No Measure)

10 min continuous…

10 Leg Swing (ea/s/way)

200m Indian Run

20 Walking Lunges

200m Indian Run

12 Kang Squats

Prep & Rehearsal

Quick Bike/Ski/Row Review

• 30 sec Each

Metcon

Metcon (AMRAP – Reps)

FOR TOTAL REPS..

5 min Cal Row

1:00 Rest

5 min Box Step-ups 24/20

1:00 Rest

5 min Bike/Ski/Run

1:00 Rest

x 2
Workout Goal: 350+ Reps

System Classification: Breathe

Levels Consideration:

API

EXTRA CREDIT

3 Rounds for Quality

12 Ring Tricep Extensions

30 sec Pillar Press

AMRAP Banded Tricep Extensions

30 sec Bicycle Crunches

“Ninja Warrior”

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CrossFit Pinnacle Ocala – CFP60

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Overview

Friday is a Gymnastics EMOM and a Breathe & Burn Workout. Warmup starts with a run and backpedal, then goes to Gymnastics Prep. Gymnastics EMOM is Handstand Practice & Candlestick to Pistols. Prep is Ring Muscleup Review & Practice. Workout is 4 Rounds of Strict Muscleups, TTB, Handstand Walk, and a Run. Extra Credit is Quad accessory.

Goal is <20:00.

Metcon

Metcon (Time)

4 rounds

3 Strict Muscleups

12 TTB

20m Handstand Walk

400m Run
Workout Goal: <20:00 System Classification:
AKA: Breathe & Burn

Levels Consideration: Rings, UB Pull, Running

“Mole Hill”

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CrossFit Pinnacle Ocala – CFP60

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Overview

Thursday is Db Press and a Breathe & Burn Workout. Warmup is a Db Complex. Db Press is Building sets of 8. Prep is Kb Snatch Review. Workout is 18 minutes of Kb Snatches, OH Walking Lunges, Burpees over Kb, and a Shuttle Run. Extra Credit is Flushing & Mobility.

Workout Goal: 5+ Rounds.

System Classification: Breathe & Burn

Levels Consideration: Kettlebell, API

Warm-up

Warm-up (No Measure)

X 8min

(Single-arm Db Complex)

8 Suitcase Deadlifts

8 Db Snatch

8 Db Press

8 Db Front Squat

8 Db Thruster

Strength/Skill

Single Arm Dumbell Press (8, 8, 8)

Rest 1:00

btw sets and sides

Prep & Rehearsal

Review Kb Snatch

10 Kettlebell Swing

10 One-arm Kettlebell Swing (ea/s)

2:00 Kb Snatch Practice

• 4 Kb Snatch L • 10m Kb Walking Lunge • 4 Kb Snatch R • 10m Kb Walking Lunge • 100m Shuttle Run

Metcon

Metcon (AMRAP – Rounds and Reps)

18 min AMRAP

10 Kb Snatch 53/35

10m KB OH Walking

Lunge

10 Kb Snatch 53/35

10m KB OH Walking

Lunge

10 Burpee over KB

100m Shuttle Run
alt hand every round & use the same hand for Snatch & Walking Lunge

EXTRA CREDIT

2:00 Row/Bike

3:00 Quad smash (ea/s)

2:00 Row/Bike

3:00 Suprapatellar Smash & Floss (ea/s)

2:00 Row/Bike

2:00 Couch Stretch (ea/s)

“Bounty Law”

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CrossFit Pinnacle Ocala – CFP60

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Overview

Wednesday is a Long Breathe & Burn Workout. Warmup is a long Aerobic Prep. Prep is Doubleunder Review & Practice. Workout is 5 Rounds of Airbike/Row, Doubleunders, Situps &Wallballs. Extra Credit is Arm accessory.

Goal is <24:00.

Metcon

Metcon (Time)

5 Rounds for Time – 30 min Cap

15/12 Cal Airbike/Row

60 Doubleunders

25 Abmat Situps

25 Wallballs 20/14

Rest 1:00
Workout Goal:

<24:00 System Classification:
AKA Breathe & Burn

Levels Consideration:

API, N&C Endurance

EXTRA CREDIT

Arms

15 Dumbbell Curls

15 Dumbbell Kickbacks

Rest 1:00

x 4

“Isabel”

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CrossFit Pinnacle Ocala – CFP60

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Overview

Monday is Snatches and a Full Body Burn Workout. Warmup is a Weightlifting Warmup.

Snatch is Building to a Heavy Single.

Prep is Reviewing Pacing.

Workout is Isabel — 30 Snatches For Time. Goal is <5:00.
Finisher is Bodyweight Core work.

Extra Credit is Upper & Lower Body Mobility.

Strength/Skill

Snatch (12 Min to Build to Heavy Single)

Metcon

Isabel (Time)

For Time: 30 Snatches, 135# / 95#
Workout Goal: <5:00 System Classification: Full Body Burn Levels Consideration:
Weightlifting

Core

3 Rounds For Quality

30 sec Hollow Rocks

30 sec Arch Body Hold

AMSAP Plank in 1 min –

add weight as needed

Rest 1:00

EXTRA CREDIT

Breath & relax as you get into these positions. Work around the tender spots with the roller or ball before moving onto it. Ease into the stretches — don’t force discomfort right away.

2-4 Min Each


Pigeon


Lat Smash


Glute Smash


Classic Tricep

Bunk-Beds

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CrossFit Pinnacle Ocala – CFP60

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Overview

Saturday 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 is Leg accessory.

Goal is to Complete.

Metcon (Time)

5 Rounds With a Partner

35Min CAP

16 Deadlifts 275/185

24 Burpee Pullups

400m Run together