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10/20/2018

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CrossFit Pinnacle Ocala – CrossFit

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PERFORMANCE

Gymnastics (10 minutes)

Practice any bodyweight skills.

Rope climbs, HSPU, Pull-Ups, Dips, Pistols, Handstand Walks, etc.

Metcon (AMRAP – Rounds and Reps)

30 min AMRAP

5 single arm KB push presses / arm

10 KB swings

15 air squats

200 m run
Teams of 2, partners alternate whole rounds. This is not a “heavy” KB workout. It should be a solid sprint throughout to maximize a hefty amount of rounds. It is recommended to use 1 KB for both push presses and swings.

10/18/2018

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CrossFit Pinnacle Ocala – CrossFit

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FITNESS

Gymnastics (8 minutes)

Double Under Practice

Weightlifting (3 sets of 5 reps)

Deadlift (3×5)
Load based of 90% 1 rep

Set 1-65%

Set 2-75%

Set 3-85%

Metcon (Time)

50-40-30-20-10

OHWL

Heavy Russian KB Swing

PERFORMANCE

Weightlifting (3 sets of 5 reps)

Deadlift (3×5)

Metcon (Time)

50-40-30-20-10

OHWL 45/25

Heavy Russian KB Swings

10/17/2018

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CrossFit Pinnacle Ocala – CrossFit

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Gymnastics (8 minutes)

Ring Dip Practice
Strict and Kipping Variations

FITNESS

Weightlifting (3 sets for 5 reps)

Bench Press
Based of 90% 1 rep

Set 1-65%

Set 2-75%

Set 3-85%

Metcon (Time)

5 Rounds

10 DB Hang Squat Cleans

100m Run

PERFORMANCE

Weightlifting (3 sets for 5 reps)

Bench Press (3×5)

Metcon (Time)

5 Rounds

10 High Hang Squat Cleans 115/85

30 Dubs

10/16/2018

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CrossFit Pinnacle Ocala – CrossFit

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FITNESS

Gymnastics (8 minutes)

Practice J-Hook and Rope Climbs
Don’t burn yourself out by completely climbing the rope. Practice your J-Hook and positioning. If you don’t have rope climbs yet, stand off a 24″ box and practice holding on the rope and hitting that J-Hook until you can do it with your eyes closed.

Weightlifting (3 sets for 5 reps)

Front Squat (3×5)
Load based off 90% 1 rep

Set 1-65%

Set 2-75%

Set 3-85%

Metcon (Time)

10-1

Burpee

KB Snatch

PERFORMANCE

Weightlifting (3 sets for 5 reps)

Front Squat (3×5)

Metcon (Time)

10-1

Burpee box jump over 24/20

KB Snatch 44/35

10/15/2018

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CrossFit Pinnacle Ocala – CrossFit

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Tier 1

FITNESS

Gymnastics (8 Minutes )

Toes To Bar Practice
First rep is easy, fight for that second rep.

Weightlifting

Box Chin-Up Negatives

1×2 reps

3×1 reps
3-5 second lower

Metcon (Time)

3 RFT

15 Wall Balls

15 Box Jumps

Run 200m

TIER 2

PERFORMANCE

Weightlifting (4 x 8/4)

Strict Chin-Up
3 second lower

Metcon (Time)

3 RFT

15 Wall Balls 20/14

15 Box Jumps 24/20

Run 400m
RX+

30lb Wall Ball

30″ Box Jump

10.13.18

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CrossFit Pinnacle Ocala – CrossFit

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Metcon (Time)

With a partner, for time:

50 Hang Snatches (95/65) [135/95]

then

400m run (one partner at a time on all runs)

50 Back Squats (95/65)[135/95]

400m run

40 Hand Release Pushups [HSPU]

400m Run

30 Box Jump Overs 24/20 [Burpee]

400m Run

20 Front Rack Lunges (95/65)[Overhead @ 135/95]

400m Run

10 Rope Climbs [Legless]
*40 Minute cap

10.12.18

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CrossFit Pinnacle Ocala – CrossFit

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Warm-up (No Measure)

Gymnastics work:

10 Minutes of Pullup work

If you have pullups, do an emom of weighted pullups, working for no more than 30s per minute.

Metcon (Weight)

8m EMOM

8 Deadlifts
Try to keep the weight the same for the entire EMOM

Metcon (Time)

Performance

For time:

4 Rounds

12 SDHP (95/65)

12 V Ups

12 S2OH (95/65)

12 V Ups

Fitness

4 Rounds

12 SDHP

24 Situps

12 S2OH

12 Situps
Rx+=115/80

16 Minute Cap

10.10.2018

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CrossFit Pinnacle Ocala – CrossFit

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Metcon (Weight)

15 minute EMOM

2 Clean and Jerks (drop if desired)
Start light, build to heavy. Score is heaviest 2 completed within 1 minute

Metcon (Time)

Performance

For Time:

10 OHS (155/105)

7 Muscle Ups

20 OHS (135/95)

7 Muscle Ups

30 OHS (95/65)

7 Muscle Ups

Fitness

10 OHS

14 Box Dips

20 OHS

14 Box Dips

30 OHS

14 Box Dips
Rx+= Ring MU

14 Minute Cap