Tuesday

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 12 MINUTES

5 Light DB Devil’s Press

15 Jumping Jacks

10 Straight Leg Sit-ups (minimize arm throw)

10 Scap Pull-ups (slow and controlled)

:30 Hollow Rocks

Skill

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…

C2B & Bar Muscle-Up Development
follow order of progression, advance to next order of movement if athlete has previous movement

1) band strict pullup

2) strict pullup

3) kipping C2B

4) assisted (jumping or band) bar MU

5) bar MU efficiency

Workout

Metcon (Time)

FOR TIME

21-15-9

Russian Kettlebell Swing (70/53)|(53/35)

C2B Pull-up

into…

15-12-9

American Kettlebell Swing (70/53)|(53/35)

Bar Muscle-Up

-16:00 Hard Cap-

Monday

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up

Warm-up (No Measure)

3 ROUNDS –

10 Cal Row (Stays the same)

10 Overhead Squats (PVC)

10 Push-ups

10 Scap Pull-ups

10 Sit-ups

Workout

Metcon (Time)

3 ROUNDS FOR TIME

800m Run

30 Front Rack Reverse Lunges (95/65)|(65/45)

30 HSPU (descending reps)* (Rx is head on yoga mat or use 25# plates for hand placing with ab mat)

*HSPU go down by 10 reps every round…30-20-10, Lunges stay 30 each round.

Cool Down

Warm-up (No Measure)

FOR RECOVERY*

3:00 Slow Bike

3:00 Slow Walk

*Focus on calm nasal breathing.

Saturday

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up

Warm-up (No Measure)

“You go, I go” partner, chipper style warm-up.

IN TEAMS OF 2…

100 Jumping Jacks

50 Air Squats

50 Sit Ups

50 Alternating Lunges

50 Up Downs

1,000m row (switching every 250m)

10 Minute Cap

Workout

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
bootcamp will use KB for sumo (53/35)

and double DB/KB for push press (26s/20s)

Friday

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds for QUALITY…

1:00 Bike (60% effort → 70% effort)

5 Double DB Suitcase DL

5 Double DB Bicep Curls

5 Double DB Strict Press

10 Scap Push-Ups

Workout

Metcon (AMRAP – Rounds and Reps)

“TRIPLE AMRAP”

AMRAP x 5 MINUTES

5 DBL DB Ground to OH (35/25)|(25/15)

5 DBL DB Up-Down

10 Push-up

-Rest 3:00-

repeat, pick up where you left off. Add total rounds and reps

-Rest 2:00-

repeat, pick up where you left off. Add total rounds and reps

Group Stretch (No Measure)

stretch after class

Thursday

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up

Warm-up (No Measure)

2 Minutes on a Bike or Rower

then…

AMRAP x 4 MIN

10 KB Deadlifts

10 KB Russian Swings

10 KB American Swings

:30 KB Goblet Squat Hold

Strength

Metcon (Weight)

ON A 15:00 RUNNING CLOCK…

Build to a Heavy Set of Barbell Complex

3 Hang Power Clean

2 Front Squat

1 Hang Squat Clean

Workout

Metcon (Weight)

6 SETS (1:30 ON / :30 OFF)

3 Hang Power Clean (155/105)|(115/75)

2 Front Squat

1 Hang Squat Clean

12 Toe to Bar

Max Barbell DL Hold

*In this workout you have 1:30 to get the work done then take a mandatory :30 rest before the next 1:30 work period.
Score this workout for load.

Wednesday

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

100m Run

5 Scap Pull-ups → 5 Tight Kip Swings → 5 Big Kip Swings (in same round)

10 Wall Squats

10 Inch Worms + Push-up

Then grab out a barbell and go through for quality…

5 Elbow Punches/arm

5 Strict Press

5 Front Squat

5 Push Press

Workout

Daniel (Time)

For Time:

50 Pull-ups

400 meter run

21 Thruster, 95#

800 meter run

21 Thruster, 95#

400 meter run

50 Pull-ups
In honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th 2006.
To learn more about Daniel click here

Cool Down

Warm-up (No Measure)

FOR RECOVERY

Team 400m Walk Focus on Calm Nasal Breathing

Tuesday

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up

Warm-up (No Measure)

1:00 Flow Slow Through Each…

1:00 Bootstrapper

1:00 Alternating Cossack Squat

1:00 Inch Worm (Keep those legs straight)

Immediately Into…

10 Tempo Good Morning (20×1)

30 Mountain Climbers +5/5 Single Arm Ring Row

10 Tempo Sumo Deadlifts (20×1)

1:00 Front Plank + 5/5 Single Arm Ring Row

10 Tempo Romanian Deadlifts (20×1)

20 Tuck ups + 5/5 Single Arm Ring Row

10 Tempo Conventional Deadlifts (20×1)

Extended Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES

MIN 1 – 7 Deadlift*

MIN 2 – 15 Double Unders + 1 Rope Climb

*Start moderate and build to workout weight

Workout

Metcon (Time)

4 ROUNDS FOR TIME

70 Double Unders (or 50 Reps of 4″ Plate Hops)

7 TNG Deadlift (AHAP)

2 Rope Climbs

-16:00 Time Cap-

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 Banded Hamstring Stretch (L)

2:00 Banded Hamstring Stretch (R)

10 Slow Reps of Down-Dog to Up-Dog