Thursday

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up

Warm-up (No Measure)

3-4 ROUNDS (8:00 CAP)

100m Row

10 Alt Groiners

10 Scap Push-Ups

10 Plank to Pike

Warm-up (No Measure)

3-4 ROUNDS (8:00 CAP)

100m Row

10 Alt Groiners

10 Scap Push-Ups

10 Plank to Pike

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 21 MINUTES

500m Row

30 Walking Lunges

30 Sit-Ups

400m Run

15 Ring Rows or 10 Strict Pull-Ups

3 Bar Muscle Ups / 3 Wall Walks

(Score is Rounds + Reps)

Optional Finisher

Metcon (No Measure)

5 SETS

1:00 Wall Sit

1:00 Weighted Plank

-Rest as Needed b/t Sets-

(No Measure)

Wednesday

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up

Warm-up (No Measure)

TABATA (:20 on/:10 off)*

CROSSFIT/BOOTCAMP

MVMT 1 – Single Unders / Jumping Jacks

MVMT 2 – High Single Unders / Up Downs

MVMT 3 – Alt Right & Left Foot / Jumping Lunges

MVMT 4 – Backwards / Jumping Jacks

*2 Rounds of each movement

Into…

3 ROUNDS

CROSSFIT/BOOTCAMP

5 Snatch Grip Romanian DL / DB DBL Deadlift

5 Hang High Pull / DBL DB Hang Power Clean

5 Hang Muscle Snatch / DBL DB Strict Press

5 Snatch Grip Push Press (back rack) / DBL DB Push Press

5 Hang Power Snatch / DBL DB G2OH

Extended Warm-up

Metcon (Weight)

EVERY 1:30 FOR 5 SETS

25 Double Unders

3-5 TNG Power Snatches*

*Keep loading moderate-light to moderate.

BOOTCAMP:

EVERY 1:30 FOR 5 SETS

10 Up-Downs

5 Double DB Ground 2 Overhead (Moderate Weight)

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

ON A 3:00 RUNNING CLOCK…

50 Double Unders or 15 Updowns

12 Power Snatch (115/85) or 15 DBL DB G2OH

-Rest Remainder-

ON A 3:00 RUNNING CLOCK…

75 Double Unders or 20 Updowns

9 Power Snatch (135/95) or 12 DBL DB G2OH

-Rest Remainder-

ON A 3:00 RUNNING CLOCK…

100 Double Unders or 25 Updowns

6 Power Snatch (155/105) or 9 DBL DB G2OH

-Rest Remainder-

ON A 5:00 RUNNING CLOCK…

125 Double Unders or 30 Updowns

Max Power Snatch (155/105) or Max DBL DB G2OH

(Score is Reps)

Tuesday

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

Toe Walks around your square (1 lap)

20 Cossack Squats (10/side)

20 High Knees

20 Butt Kickers

10 Broad Jumps across your square

-Rest 1:00-

AMRAP x 3 MINUTES

10 KB Sumo Deadlift

5/5 KB Strict Press

10 Push Up to Pike

Workout

Metcon (Time)

3 SETS

800m Run

30 D-Ball G2S (80/60)|(60/40)

15 Hang Power Clean (135/105) or Bootcamp = 30 Kettlebell Swing (53/35)

-Rest 1:00 b/t Sets-

(Score is Time)

Metcon (Time)

3 SETS

800m Run

30 D-Ball G2S (80/60)|(60/40)

15 Hang Power Clean (135/105) or Bootcamp = 30 Kettlebell Swing (53/35)

-Rest 1:00 b/t Sets-

(Score is Time)

Skill

Skill

Metcon (No Measure)

MOBILITY

1:00 Bottom of Squat Hold

1:00 Straddle

1:00 Frog Stretch

1:00 Child’s pose
*Post-Workout

Monday

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up

Warm-up (No Measure)

3:00 Cardio Choice

(1:00 easy into 1:30 moderate intensity then push hard for the final :30)

into…

AMRAP x 4 MINUTES

8 Alt. Elbow Punches w/ Barbell or PVC for Bootcamp

8 Front Rack Reverse Lunges or PVC for Bootcamp

8 Scap Push-Ups (:01 Pause at top & bottom)

8 Jumping Air Squats

*From here, have the athletes line up or move the bars into the racks and begin your teaching and demonstration of the Front Squat.

Strength

Front Squat (5×5)

5×5

Front Squat*

For Bootcamp:

4×10 Double DB front squats with moderate load (40/25)

-Rest 2:00 between sets –

*Keep loading moderate.

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

“DOUBLE AMRAP”

AMRAP x 6 MINUTES

12/10 Cal Bike

8 Front Rack Lunges (95/65)|(65/45) / DBL DB front rack lunges for bootcamp

8 Hand Release Push-Ups

-Rest 2:00-

AMRAP x 6 MINUTES

12/10 Cal Bike

8 Front Rack Lunges (95/65)|(65/45) / DBL DB front rack lunges for bootcamp

8 Hand Release Push-Ups

(Score is Rounds + Reps)

Saturday

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up

Warm-up (No Measure)

MOBILITY: https://vimeo.com/421207344/8d2588f5cb

AMRAP x 8 MINUTES

3/3 KB Windmills

5/5 KB Upright Row

5/5 KB Single Arm Shoulder Press

5/5 Staggered Stance Goblet Good Morning

Workout

“DOUBLE TROUBLE” (Time)

FOR TIME

50-40-30-20-10

Double Under

Toe to Bar

*Run 400m After Each Set

(Score is Time)
**Bootcamp = leg raises

Optional Finisher

Metcon (No Measure)

3 SETS

Max Set Tempo Push-ups (1111)

Superset w/

15 Overhead Tricep Extension

-Rest 1:30 b/t Sets-

(No Measure)

Saturday

Training Pit CrossFit (Hollywood, FL) – Pit 30

Daily-5 Warm-Up

Warm-up (No Measure)

MOBILITY: https://vimeo.com/421207344/8d2588f5cb

ON A 5:00 RUNNING CLOCK…

1:00 Cardio Choice

25′ Alt. Knees to Chest

25′ Alt. Leg Swings

25′ Alt. Lunges

25′ Broad Jumps

Cardio Choice Until End…

(No Measure)

Saturday Squats

Metcon (Weight)

EMOM x 12 MINUTES

MIN 1 – Tempo DB Front Squat (3111)

MIN 2 – Max Air Squat

MIN 3 – Max Wall Sit

(Score is Load)

Full-Body Workout

Metcon (Weight)

EMOM x 12 MINUTES

MIN 1 – :50 Max DB Thrusters

MIN 2 – :50 Max DB Front Rack Hold

MIN 3 – :50 Max Alt. Sit-Thrus

MIN 4 – :50 Max DB Hollow Hold

(Score is Load)

NCMOBILITY

Warm-up (No Measure)

Check out today’s NCMOBILITY from The Ready State!

Friday

Training Pit CrossFit (Hollywood, FL) – Pit 30

Daily-5 Warm-Up

Warm-up (No Measure)

MOBILITY: https://vimeo.com/421202313/676b2c993c

AMRAP x 5 MINUTES

1:00 Cardio Choice

10 Glute Bridge-Ups

10 Alt. Lunges w/ a Twist

(No Measure)

Full-Body Strength

Metcon (Weight)

5 SETS (:40 ON / :20 OFF)

Double DB Swing*

Immediately into…

5 SETS (:40 ON / :20 OFF)

Double DB Crawl

*Option for single or double DB swing

(Score is Load)

Full-Body Sprint Workout

Metcon (AMRAP – Reps)

7 SETS

1:00 – Max DB Power Clean

-Rest :30-

1:00 – Max Effort Cardio Choice

-Rest :30-

*No additional rest b/t Sets

(Score is Reps)

Finisher + NCMOBILITY

Metcon (No Measure)

3 SETS

20 Heel Taps Over DB

20 Bicycle Crunches

20 Tuck-Ups

-Rest as Needed b/t Sets-

then…

Check out today’s NCMOBILITY from The Ready State!

(No Measure)