Tuesday

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up

Warm-up (No Measure)

3 ROUNDS

5 Pull Ups or Ring Rows

5 Push-Ups

10 Air Squats

10 Tuck Ups

Skill

Metcon (No Measure)

4 SETS FOR QUALITY

:20 Hollow Body Bar Hang OR Hollow Hold

3 Strict Hollow Body Pull-Ups OR 7 Ring Rows

5 Tempo Front Squats (3131) (Barbell or Dumbbells)

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

4 Strict Pull-Ups or 8 Ring Rows

8 Front Squat (135/95)|(95/65) or DBL DB

12 V-Ups or Tuck Ups

(Score is Rounds + Reps)

Optional Finisher

Metcon (Time)

FOR TIME

100 Bicep Curls

100 Tricep Extensions

*Can be completed in any order. Partition as needed.

(Score is Time)

Monday

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up

Strength

Warm-up (No Measure)

2 ROUNDS

8 Step-Ups

8 Single DB Bent Over Row

16 Lateral Hops over DB

2 ROUNDS

8 Lunges

8 Frog Jumps*

8 Cossack Squats

Then power clean 5 minute tech work

Bootcamp to begin…

20 Min AMRAP:

400 m run

20 KB SDHP (53/44)

20 Weighted Glute Bridges with :01 pause (53/44)

Workout

Power Clean (6 sets of 2 power cleans, working up to a heavy 2)

15 min cap

Metcon (Time)

4 ROUNDS FOR TIME (15:00 Cap)

10 Power Clean (95/65) or DBL DB (40/30)

14 Back Rack Lunges (95/65) or DBL DB (40/30)

16 Up Downs

(Score is Time)

Cool Down

Saturday

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 10 MINUTES

100m Jog

10 DB Arnold Press w/ Slow Descent

10 Slow DB RDLs

10 Slow Alt. Lunge to Curl

Workout

Metcon (Time)

FOR TIME

200m Plate Run (35/25)

50 Plate Ground to Overhead

50 Plate Walking Lunges*

200m Plate Run

50 Plate Step-Ups (24/20)

50 Plate Walking Lunges

50 Plate Ground to Overhead

200m Plate Run

*Hold Plate in Bear Hug for Lunges

(Score is Time)

Friday

Training Pit CrossFit (Hollywood, FL) – Pit 30

Daily-5 Warm-Up

Warm-up (No Measure)

2:00 Cardio Choice

into…

EMOM x 3 MINUTES

5 Sit-Ups

10 Jumping Air Squats

30 Mountain Climbers

(No Measure)

Full-Body Strength

Metcon (Weight)

5 SETS ON A 10:00 CLOCK…

8 DB Sumo Deadlift Curl to Press

16 Quad Heel Taps

-Rest as Needed b/t Sets-

(Score is Weight)

Full-Body Sprint Workout

Metcon (Time)

EVERY 3:00 x 5 SETS

10 Burpee + Side Shuffle*

20 Mountain Climbers

50 Single Unders

*1 Rep = 1 Burpee + 3 Shuffle Out and Back

(Score is Slowest Set)

Finisher + NCMOBILITY

Metcon (No Measure)

“TABATA”

4 SETS (:20 on/ :10 off)

MOVT 1 – Deadbugs

MOVT 2 – Tuck Hold

(No Measure)

then…

Check out today’s NCMOBILITY from The Ready State!

Friday

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up

Warm-up (No Measure)

2 ROUND

5 Scap Pull-Ups or Ring Rows

10 Shoulder Taps

10 Lunges

5 Push-Ups

10 Air Squats

Following the Warm-Up go into your teaching of the Push Press

Workout

Push Press (Work up to a heavy set of 3 push press)

BOOTCAMP:

12 Min AMRAP

20 DBL DB Push Press (30/20)

15 Leg Raises

10 No Push Up Renegade Row

– Rest :30 between rounds –

“NCMETCON BASELINE I.I (Test)” (Time)

I.I. ON A 10:00 RUNNING CLOCK…

Run 1 Mile then in Remaining Time Max Meters on Rower

(Score is Time + Note Meters Earned)

**SCALING: If athlete is unable to run sub-10 minute mile, increase time cap to 13 minutes. If athlete is unable to complete full one mile run, scale down distance to 800 or 1200 meters.

“NCMETCON BASELINE I.II (Test)” (AMRAP – Rounds and Reps)

I.II. AMRAP x 15 MINUTES

5 Pull-ups or Bar Muscle-Ups

10 Hand Release Push-Ups

15 Air Squats

(Score is Rounds + Reps)

Thursday

Training Pit CrossFit (Hollywood, FL) – Pit 30

Daily-5 Warm-Up

Warm-up (No Measure)

1:00 Cardio Choice

into…

3 SETS

:30 DB Strict Press

:30 Goblet Squats

into…

AMRAP x 1 MINUTE

Max Alt. V-ups

(No Measure)

Push x Pull Strength

Metcon (Weight)

EMOM x 15 MINUTES

MIN 1 – :25 Split Squat (R) / (L)

MIN 2 – :25 Single Arm Upright Row (R) / (L)

MIN 3 – :50 Plank

(Score is Weight)

Push x Pull Workout

Metcon (AMRAP – Reps)

4 SETS FOR MAX REPS

1:00 DB Reverse Lunges

-Rest :30-

1:00 DB Hang Power Clean

-Rest :30-

1:00 Hollow Body Flutter Kicks

-Rest 1:00 b/t Sets-

(Score is Reps)

NCMOBILITY

Warm-up (No Measure)

Check out today’s NCMOBILITY from The Ready State!

Thursday

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up

Warm-up (No Measure)

1:00 Bike/ Row/ Run (Nasal Breathing, EZ Pace)

Into…

3 ROUNDS

10 Glute Bridges

20 Shoulder Taps

10 Air Squats

Workout

Metcon (No Measure)

Handstand Push Up Technique Work

15 Minutes to coach athletes in HSPU technique

Beginner: Wall Walks + Holds

Intermediate: Practicing Kicking Up to Wall + Handstand Holds

Advanced: 5 Sets of Max Strict HSPU/Deficit HSPU Practice

BOOTCAMP:

25, 20, 15, 10, 5

DB Overhead Tricep Extensions

5, 10, 15, 20, 25

DB Bicep Curls

1:00 Plank Between each round

Metcon (No Measure)

EMOM x 20 MINUTES*

MIN 1 – 15/12 Cal Row, Bike, or 100 m Run

MIN 2 – 10 HSPU or DBL DB Overhead Press

MIN 3 – 15 Box Jumps

MIN 4 – Rest

(No Measure)

Wednesday

Training Pit CrossFit (Hollywood, FL) – Pit 30

Daily-5 Warm-Up

Warm-up (No Measure)

1:00 Cardio Choice

into…

AMRAP x 4 MINUTES

12 Jumping Jacks

12 Lunges

12 Glute Bridge-Ups

(No Measure)

Bodyweight Pump

Metcon (AMRAP – Reps)

EMOM x 6 MINUTES

MIN 1 – :50 Slow Deadbugs

MIN 2.- :50 Diamond Push-Ups

(Score is Total Reps)

Full-Body Sweat Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 8 MINUTES

10 DB Quad Crawl

10 Alt DB Snatches

1:00 Double Unders

-Rest 2:00-

AMRAP x 8 MINUTES

10 DB Quad Crawl

20 Russian Twists

1:00 Cardio Choice

(Score is Rounds + Reps)

Finisher + NCMOBILITY

Metcon (No Measure)

5 SETS (:20 ON/ :10 OFF)

MVMT 1 – DB Hammer Curls

MVMT 2 – DB Seesaw Upright Rows

(No Measure)

then…

Check out today’s NCMOBILITY from The Ready State!

Wednesday

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up

Warm-up (No Measure)

3 ROUNDS

:30 Bike (EZ pace)

5 Inch Worms + Push-Up

10 Tempo Squats (3111) w/ empty barbell

Workout

“NCMETCON BASELINE II.I (Test)” (Weight)

II.I. ON A 20:00 RUNNING CLOCK…

Build to 3RM Back Squat

(Score is Weight)
BOOTCAMP:

5 Sets

10 Tempo KB Goblet Squats (3111)

12/12 Curtsy Lunges

15/15 KB Single Leg RDL

– Rest 90 Seconds between rounds –

“NCMETCON BASELINE II.II (Test)” (AMRAP – Reps)

II.II.

AMRAP x 3 MINUTES

Max Burpees

-Rest 3:00-

AMRAP x 3 MINUTES

Max Cal Bike

(Score is Reps)

***Alternate order to allow as many athletes as possible to use bike

Metcon (No Measure)

CORE FINISHER:

Accumulate 3 minutes in a Hollow Hold

Any time you rest, perform 10 Elbow to Tall Planks, then return to Hollow

(https://www.youtube.com/watch?v=7lkTAaNWZj8)

Tuesday

Training Pit CrossFit (Hollywood, FL) – Pit 30

Daily-5 Warm-Up

Warm-up (No Measure)

2:00 Cardio Choice

into…

EMOM x 3 MINUTES

10 High Knees

10 DB Deadlift

10 Bent Over Rows

(No Measure)

Push x Pull Strength

Metcon (Weight)

4 SETS ON A 12:00 CLOCK…

15-20 Single DB Strict Press

15-20 Single DB Upright Row

-Rest as Needed b/t sets-

(Score is Weight)

Push x Pull Workout

Metcon (Weight)

EMOM x 10 MINUTES

MIN 1 – :45 Single DB Push Press

MIN 2 – :45 Single DB Hang Power Clean

-Rest 1:00-

AMRAP x 5 MINUTES

10 Single DB Push Press

10 Single DB Hang Power Clean

(Score is Weight)

NCMOBILITY

Warm-up (No Measure)

Check out today’s NCMOBILITY from The Ready State!