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6/07/2019

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CrossFit Pinnacle Ocala – CrossFit

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Highlights

HIGHLIGHTS

*ATHLETE GOAL – Variable rep scheme, choose a moderate rep scheme and a moderate load.. something you need to think about but the mechanics are 100%

*COACHES FOCUS – Help athletes figure out rep scheme for strength portion and have athletes choose a very light weight on their thrusters. Going for UNBROKEN. Respect the light barbell!

Metcon (No Measure)

Strength/Skill

E2MOM x 10 MINUTES

5-10 Back Squats

5-10 Strict Pull-ups or Ring Rows

*Light to Moderate weight on Back Squat. Athlete choice on rep scheme.

Metcon (Time)

3 ROUNDS FOR TIME

400m Run

75 Double Unders

15 Thrusters (75/55)
*Scaling options will be on whiteboard.

6/6/2019

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CrossFit Pinnacle Ocala – CrossFit

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Highlights

HIGHLIGHTS

*ATHLETE GOAL – Build conservatively across the 10 sets in the TNG power clean… don’t overload! For the workout we have a high pace partner workout. Try and maintain same pace throughout from start to finish.

*COACHES FOCUS – Give athletes insight into the TNG power clean and how to cycle properly without losing control.

Power Clean (EVERY :45 x 10 SETS 3 TNG Power Cleans )

*Building throughout the 10 sets.

*No drop singles

Power Clean (EVERY :45 x 10 SETS 3 TNG Power Cleans )

*Building throughout the 10 sets.

*No drop singles

Metcon (Time)

PARTNER WORKOUT

IN TEAMS OF 2…

8 ROUNDS FOR TIME

200m Run

200/150m Row

*Partners alternate rounds

6/5/2019

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CrossFit Pinnacle Ocala – CrossFit

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Highlights

HIGHLIGHTS

*ATHLETE GOAL – CHEST PUMP!!! Working with a new grip on bench press today. We want to control the bench and hit the bike hard. Partner up on the strength/skill.

*COACHES FOCUS – Demo and teach correct set-up, approach, and how to perform both the close grip bench for strength & the regular bench for the workout.

close grip bench press (10-8-6-8-10)

-Rest 1:00 b/t sets-

*Stay light to moderate and work position & mechanics.

Metcon (AMRAP – Rounds and Reps)

AMRAP x 8 MINUTES

15-12-9

Bench Press (115/75)

Cal Bike
*Scaling options will be on whiteboard.

6/4/2019

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CrossFit Pinnacle Ocala – CrossFit

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Highlights

HIGHLIGHTS

*ATHLETE GOAL – Learn to maintain perfect positions while under stress from lifting a heavy load… respect the tempo!

*COACHES FOCUS – Ensure athletes are lifting with solid mechanics as they look to perform movement under tension and provide accurate demo of the tempo. Think of movements athletes will excel at and what where they might need to scale back.

Deadlift (5×5 )

*3030 Tempo

*Use 70-75% of 5RM for all 5 sets

Metcon (Time)

“RIPCORD”

4 ROUNDS FOR TIME

15 Chest to Bar Pull-ups

15 Deadlift (185/125)|(155/105)

400m Run
*Scaling options will be on whiteboard.

6/03/2019

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CrossFit Pinnacle Ocala – CrossFit

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Highlights

HIGHLIGHTS

HAPPY MONDAY!

*ATHLETE GOAL – develop how to hold KB in “rack” position and practice pressing KB overhead then work to get as far as possible in the AMRAP while trying to stay unbroken on push press.

*COACHES FOCUS – Introduce KB push press (monitor loading) and help athlete build proficiency.

Strength/Skill

EMOM x 8 MINUTES

MIN 1 – 1 Rope Climb*

MIN 2 – 3 KB Strict Press + 3 KB Push Press

*Choose the most challenging variation. Advanced athletes should practice legless.

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

10 KB Push Press (53/35)|(35/26)

2 Rope Climbs

15/12 Cal Row

OPTIONAL FINISHER

FOR QUALITY

30 Glute Bridge Ups R. Leg

30 Glute Bridge Ups L. Leg
*Scaling options will be on whiteboard.