Friday

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

5 Cal Bike

5 Push Up to Pike

8 Slow Scap Pull Ups

8 Slow DB Deadlifts

Metcon (No Measure)

EMOM x 12 Minutes

Min 1: :45 Max Strict Pull Up / Ring Row

Min 2: :45 Max Strict Push Up

Min 3: :45 Max Hollow Rocks

Min 4: Rest

Workout

Metcon (Time)

4 ROUNDS FOR TIME

20 Alt. Single DB Up-Downs (50/35)|(35/20)

25 Pull-Ups

(Score is Time)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 EZ Pace Cardio (Bike/Row/Jog)*

*Nasal Breathing Only

(No Measure)

Warm-up (No Measure)

FOR RECOVERY

5:00 EZ Pace Cardio (Bike/Row/Jog)*

*Nasal Breathing Only

(No Measure)

Thursday

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up

Warm-up (No Measure)

3 ROUNDS

1:00 Row (Easy –> Mod –> Hard Pace)

10 KB Swings

10 Alt Lunges

5/5 KB Strict Press

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 25 MINUTES

500m Row

20 DBL DB Front Rack Lunges (50/35)

10 Devil’s Press (50/35)

:30 Single DB Suitcase Hold (L)

:30 Single DB Suitcase Hold (R)

(Score is Rounds + Reps)

Wednesday

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES

MIN 1 – :25 High Knees / :25 Butt Kickers

MIN 2 – 10 Scap Pull-Ups + Dead Hang on Bar / 10 Scap Ring Rows

MIN 3 – :25 Inch Worms / :25 Good Mornings

MIN 4 – 10 Elbow Punches + 10 Strict Press / 10 DBL DB Strict Press

MIN 5 – :25 High Skips / :25 Jumping Jacks

MIN 6 – 10 Kipping Swings + Active Hang on Bar / 10 Ring Rows

Strength

Metcon (Weight)

ON A 12:00 RUNNING CLOCK…

Establish a Heavy Set of the Complex

2 Power Clean

+

2 Hang Power Clean

(Score is Weight)

BOOTCAMP:

Within 12 minutes, complete…

5 Rounds:

10 Steps each direction: Banded Monster Walk

10 KB Sumo Deadlifts (70/53)

– Rest 1 min between sets –

Workout

Metcon (Time)

FOR TIME

800m Run

Immediately Into…

5 ROUNDS

12 Toes to Bar / 15 Sit Ups

6 Power Clean (135/95)|(95/65) / 12 Single KB Deadlifts (53/35)

6 Hang Power Clean / 12 Russian KB Swings (53/35)

(Score is Time)

Optional Finisher

Metcon (No Measure)

TABATA

8 SETS (:20 on/:10 off)

Tuck Ups

(No Measure)

Tuesday

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 3 MINUTES

20 DB Toe Taps

10 Scap Push-Ups

10 Up-Downs

Into…

AMRAP x 3 MINUTES

20 Single Unders

10 Scap Pull-Ups

10 Push-Ups

Skill

Metcon (No Measure)

EMOM x 12 MINUTES

MIN 1 – :50 Double or Triple Under Practice or Reps

MIN 2 – :50 Strict Muscle-Up or Pull-Up Practice or Reps

(No Measure)

BOOTCAMP:

EMOM x 12 Min

Min 1: :50 Mountain Climbers (focus on stable shoulders and neutral spine/core engagement)

Min 2: :50 perfect ring rows

Workout

Metcon (Time)

EVERY 3:00 FOR 5 SETS

15 Burpees

30 Air Squats

50 Double Unders or 50 mountain climbers

(Score is Total Time)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

Accumulate 5:00 in the bottom of an Inactive Squat

(No Measure)

Monday

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up

Warm-up (No Measure)

400m Team Run (find a buddy and stick with the entire time!)

Into…

AMRAP x 5 MINUTES (w/ empty barbell or PVC for bootcamp)

10 Stiff-Legged Deadlifts

10 Alt. Elbow Punches

5 Strict Press from the front

5 Strict Press from behind neck

10 Backrack Alt Step Back Lunges

Strength

Push Jerk (Heavy 5-Rep)

ON A 15:00 RUNNING CLOCK…

Build to a Heavy 5-Rep Push Jerk

(Score is Weight)

BOOTCAMP:

6 Rounds:

12 DBL DB Strict Press

16 Alt Step Ups with Opposite Knee Up (no weight)

– rest 1 min between rounds –

Workout

Metcon (Time)

FOR TIME*

15-12-9-6-3

Deadlift (155/95)|(115/75) / DBL DB Deadlift (40/30)

Push Jerk / DBL DB Push Press (40/30)

*Complete a 200m Run after each full set.

(Score is Time)

Sunday

Training Pit CrossFit (Hollywood, FL) – Pit 30

Daily-5 Warm-Up

Warm-up (No Measure)

2:00 Cardio Choice

into…

AMRAP x 3 MINUTES

2 Sit-Ups

2 Push-Ups

(No Measure)

Bodyweight Pump

Metcon (No Measure)

3 SETS

30 DB Plank Taps

20 High Alt. Flutters*

10 Skater Hops**

-Rest 1:00 b/t Sets-

*High Flutters goal is to leave one leg parallel to the ground and lift the opposite leg perpendicular to the ground.

**1 Rep = Jump L + Jump R

(No Measure)

Sunday Sweat

Metcon (AMRAP – Rounds and Reps)

3 SETS

AMRAP x 9 MINUTES

1:30 Cardio Choice

20 Alt. Jumping Lunges

15 Russian Twist + Tuck-Up*

10/10 Single DB Strict Press

-Rest 1:30 b/t Sets-

*1 Rep = Twist L + Twist R + Tuck-Up

(Score is Rounds + Reps)

NCMOBILITY

Warm-up (No Measure)

Check out today’s NCMOBILITY from The Ready State!

Saturday

Training Pit CrossFit (Hollywood, FL) – Pit 30

Daily-5 Warm-Up

Warm-up (No Measure)

1:00 Cardio Choice

into…

EMOM x 4 MINUTES

12 Air Squats + Max Plank Hold

(No Measure)

Saturday Squats

Metcon (Weight)

EMOM x 9 MINUTES

MIN 1 – Slow DB Goblet Squats (Heels Elevated)

MIN 2 – Fast DB Goblet Squats (Normal)

MIN 3 – :45 Squat Hold

(Score is Load)

Full-Body Workout

Metcon (AMRAP – Reps)

5 SETS FOR MAX REPS

1:00 – Air Squats

1:00 – DB Wide Stance DB Russian Swing

1:00 – Double Unders

1:00 – DB “Double Squat” Thrusters*

-Rest 1:00 b/t Sets-

*1 Rep = 2 Squats + 1 Overhead

(Score is Reps)

NCMOBILITY

Warm-up (No Measure)

Check out today’s NCMOBILITY from The Ready State!

Saturday

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up

Warm-up (No Measure)

OPTIONAL MOBILITY: https://vimeo.com/430504823/ed8d2d6d92

2:00 Cardio Choice

Into…

AMRAP x 8 MINUTES

10 Scap Push Ups

20 Shoulder Taps

10 Samson Lunges

10 Scap Angels

Workout

Metcon (No Measure)

EMOM x 20 MINUTES

MIN 1 – :50 Up-Down Over Bar or Dumbbells

MIN 2 – :50 Front Rack Lunges (155/105)|(115/75) / DBL DB Front Rack Lunges (35/25)

MIN 3 – :50 Forearm Plank

MIN 4 – Rest

(No Measure)

Optional Finisher

Metcon (No Measure)

3 SETS

30 Deadbugs

30 Hollow Rocks

-Rest as Needed b/t Sets-

(No Measure)

Friday

Training Pit CrossFit (Hollywood, FL) – Pit 30

Daily-5 Warm-Up

Warm-up (No Measure)

2:00 Cardio Choice

into…

AMRAP x 3 MINUTES

10 DB Bent Over Rows

8 Lateral Jumps Over DB

3/3 Single DB Deadlift

(No Measure)

Full-Body Strength

Metcon (No Measure)

3 SETS ON A 12:00 CLOCK…

15 Slow DB Good Mornings

7/7 Single DB Around the Worlds*

1:00 Bear Crawl Hold**

*Start with DB in Goblet Hold and rotate it around head slowly in single direction until return to Goblet Hold. Each full rotation is 1 Rep.

**Also referenced as Quad Crawl Hold

(No Measure)

Full-Body Sprint Workout

Metcon (No Measure)

EMOM x 8 MINUTES

MIN 1 – :50 Alt DB Hang Snatch

MIN 2 – Moderate Cardio Push

-Rest :30-

EMOM x 4 MINUTES

MIN 1 – :50 Single DB Alt. Up-Down

MIN 2 – Hard Cardio Push

-Rest :30-

EMOM x 2 MINUTES

MIN 1 – :50 DB Slides

MIN 2 – Max Effort Cardio Push

(No Measure)

Finisher + NCMOBILITY

Metcon (No Measure)

EMOM x 6 MINUTES

MIN 1 – :45 Heel Taps Over DB

MIN 2 – :45 Slow Hollow Rocks

then…

Check out today’s NCMOBILITY from The Ready State!

*Hold DB at the waist by both heads

(No Measure)

Friday

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up

Warm-up (No Measure)

OPTIONAL MOBILITY: https://vimeo.com/430502367/7c40ecaea8

2 ROUNDS

10 PVC Pass Throughs

10 Alt. Groiners

20 Jumping Jacks

2 ROUNDS

10 Bootstrappers

10 Behind the Neck Snatch Grip Shoulder Presses / 10 DBL DB Shoulder Press

20 Single Unders / 40 Lateral Hops

2 ROUNDS

10 Snatch Deadlifts / DBL DB Deadlifts

10 Hang Muscle Snatches / DBL DB G2OH

20 Double Unders / 40 Lateral Hops

Strength

Metcon (Weight)

ON A 15:00 RUNNING CLOCK…

Establish a Heavy Set of the Complex

1 Snatch Deadlift

+

1 Hang Power Snatch

+

1 Power Snatch

(Score is Weight)

BOOTCAMP:

6 Sets

15 KB Sumo Deadlifts (106/70)

15 DBL DB Push Press (45/30)

– Rest 90 Seconds –

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

50 Double Unders / 50 Mountain Climbers

7 Power Snatches (115/75)|(75/55) / DBL DB Thruster (35/20)

50 Double Unders / 50 Mountain Climbers

7 Push Press / DBL DB Push press (35/20)

(Score is Rounds + Reps)