Friday

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 9 MINUTES

1:00 Row or Bike (Increasing intensity each round)

10 Groiners

10 Lunges

10 mountain climbers

10 air squats

Recovery Workout

Metcon (AMRAP – Reps)

EMOM x 10 MINUTES

MIN 1 — burpees

MIN 2 — Row cal

-Rest 3:00-

EMOM x 10 MINUTES

MIN 1 — ski cal

MIN 2 — Bike cal

** add all total reps, cals = reps

Cool Down

Warm-up (No Measure)

FLOW STRETCHING

2:00 Pigeon (1:00 each side)

2:00 Saddle

2:00 Child’s Pose

2:00 Lat Rolling / Distraction (1:00 each side)

2:00 T-Spine Rolling / OH Opening

8/22

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

3 rounds

200m run

6 scap pullup

6 alt. DB snatch (increase weight each round)

4 devil press (increase weight each round)

Warm-up (No Measure)

10 min skill session, follow order of capability before moving on to next movement

Perfect Horizontal ring rows >> band assisted strict pullup >> 3 strict pullup >> kipping c2b skill >> bar MU

Metcon (AMRAP – Rounds and Reps)

WZA ONLINE QUALIFIER — Week 1

AMRAP x 16 MINUTES

40 Alt. DB Snatch (50/35)

40 Pull-ups

30 double DB Burpees

30 C2B Pull-ups

20 Devil Press (50s/35s)

20 Bar Muscle Up

Wednesday

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up

Warm-up (No Measure)

3 ROUNDS FOR QUALITY

10 Air Squats (with a :01 pause in the hole)

5/5 Cossack Squats w/ PVC

5/5 Single Leg Glute Bridges (:02 sec pause at the top)

100m Light Jog

Strength

Back Squat (5-5-3-3-1-1)

Back Squat

-Rest at Least 2:00 b/t Sets-

*Week 8 and final of Squat Cycle. Deload week and back-off week. Backing off from the 1RM numbers from last week, move well and get some moderate to moderate heavy reps in. Complete confidence on the bar..no misses!

5-5…Moderate

3-3…Moderate-Heavy

1-1…Moderate-Heavy+

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 9 MINUTES

100m Run

5 Hang Power Clean (95/65)

7 Front Squats

Tuesday

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up

Warm-up (No Measure)

4 ROUNDS FOR TIME* (12 MIN CAP)

200m ski

7/7 SA DB alt lunges

9/9 SA Glute Bridge DB Floor Press

25 Plate Jumps

:30 Rest

*Increase weight on DBs and pace on the ski each round

Workout

Metcon (Time)

FOR TIME

1000m ski

Immediately into…

3 ROUNDS

10 (5L/5R) Single DB Burpees (50/35)|(35/25)*

20 SA OH DB Alt. Lunge**

40 Double Unders

*For the burpees, perform 5 with the DB in the L-hand then 5 with the DB in the R-hand.

**For the lunges, Alternate legs every rep. Perform 10 reps with DB OH on L-arm then 10 reps with DB OH on R-arm.

Optional Finisher

Warm-up (No Measure)

3 SETS

10 Strict TTB

20 Controlled Sit-ups (minimize arm throw)

-Rest as Needed b/t Sets-

Monday

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP X 5 MINUTES

8/6 Cal Bike

8 Plate Ground to Overhead With :02 Pause At The Top

8 V-ups

-THEN-

5 min push jerk tech work with empty bar

Strength

Push Jerk (3-3-3-3-3)

Push Jerk*

*Start moderate and build to heavy, but doable, set of 3.

Workout

Metcon (Time)

FOR TIME – 18 minute cap

15-12-9

Push Jerk (135/95)|(95/65)

12-12-12

Cal Bike

immediately into… **should be slightly heavier**

6-9-12

Push Jerk (155/105)|(115/75)

12-12-12

Cal Bike

Cool Down

Warm-up (No Measure)

FOR RECOVERY*

2:00 Walking Rest

3:00 Slow Pedal

*Focus on calm, nasal breathing.

Saturday

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up

Warm-up (No Measure)

1 ROUND…

100m Run

8/8 DB Bent Over Row

5/5 Split Squat

100m Run

5/5 SA Ring Row

10 Alt. Step Forward Lunge

100m Run

10 KB russian swings (light)

10 Alt. Jumping Lunges

Workout

Metcon (Time)

FOR TIME

800m Run

40 Pull-ups / BC 40 ring rows

40 Walking Lunges

800m Run

40 Toe 2 Bar / 60 v-ups

40 Walking Lunges

400m Run

20 Pull-ups / 20 ring rows

20 Walking Lunges

400m Run

20 Toe 2 Bar / 30 v-ups

20 Walking Lunges

-30:00 Time Cap-

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Flow Stretching*

*Focus on calm nasal breathing.

Friday

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up

Warm-up (No Measure)

3 ROUNDS

250m Row (Stays the same)

7 Squats → Front Squats (PVC) → OH Squats (PVC)

7 Push-ups → Ring Support → Dip Negative

7 Scap Pull-ups → Chin-ups → Pull-ups

7 Sit-ups → Leg Lifts → Hanging Knee Raises

Workout

Metcon (No Measure)

EMOM x 24 MINUTES*

MIN 1 – Row for Cals

MIN 2 – Up-Down Box Jump (24/20)

MIN 3 – KB Farmer Carry (AHAP – as heavy as possible)

MIN 4 – Sit-Ups

*:45 work / :15 rest for all movements

Optional Finisher

Warm-up (No Measure)

“RUMP PUMP”

3 SETS

25 Glute Bridge-ups

into…

1:00 Glute Bridge-up Hold

-Rest as Needed b/t Sets-