Tuesday

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 7 MINUTES

10 Scap Push-Ups

10 Scap Pull-Ups or 5 Ring Rows

10 Single DB Sumo Deadlift

20 High Knees in Place

20 Butt Kickers in Pace

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 9 MINUTES

15 DB Sumo Deadlifts (50/35)|(35/25)

15 Pull-Ups or Ring Rows

200m Run

-Rest 1:00-

AMRAP x 6 MINUTES

10 DB Sumo Deadlifts

10 Chest to Bar Pull-Ups or Ring Rows

100m Run

-Rest 1:00-

AMRAP x 3 MINUTES

Max DB Renegade Row

(Score is Rounds + Reps)

Finisher

Metcon (No Measure)

2-3 SETS

10 Slow DB Romanian Deadlift

10/10 Slow Single Leg Glute Bridge

(No Measure)

Monday

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up

Warm-up (No Measure)

3 ROUNDS

2 Wall Walks

10 DB Plank Taps

6/6 DB Arnold Press

8 Up Downs

Strength

Shoulder Press (2RM)

ON A 15:00 RUNNING CLOCK…

Build to a 2RM Strict Press

(Score is Weight)

BOOTCAMP:

5 Rounds:

10 DB Overhead Press

15 Lateral Raise*

20 Rear Delt Flys*

*Can use small plates as needed to allow full set to be completed

– Rest 60 seconds between rounds –

Workout

Metcon (5 Rounds for reps)

EMOM x 15 MINUTES*

Min 1 – 9 Push Press (95/65) or DBL DB Push Press

Min 2 – 9- Power Snatches

Min 3 – 9 Burpees Over Bar

record 27 reps per round if finishing all 3

Saturday

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

AMRAP x 5 MINUTES

30 Single Unders

20 Reverse Lunges

10 Kang Squats

Metcon (Time)

5 SETS

50 Double Unders

50 Walking Lunges

400 m run

1:00 Plank

Metcon (No Measure)

FOR RECOVERY

5:00 Foam Rolling on Quads and

Inner Thighs

(No Measure)

Friday

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up

Warm-up (No Measure)

3 ROUNDS

10 Scap Pull-Ups

5 Empty Barbell Slow Good Mornings

10 Empty Barbell Bent Over Rows

5 Empty Barbell Slow RDL

Move into deadlift teaching while Bootcamp completes strength training:

6 Rounds:

15/15 Single Leg Elevated Glute Bridge

12/12 Single Leg KB RDL

1:00 Hollow Hold

Strength

Deadlift (1×5)

ON A 15:00 RUNNING CLOCK…

Build to a Heavy 5-Rep Deadlift

(Score is Weight)

Workout

Metcon (Weight)

FOR QUALITY

21-15-12-9-6

Strict Pull-Ups or Ring Rows

3-6-9-12-15

“Library” Deadlift (Athlete Choice, Heavy)*

*Library DL = Complete Control and Quiet to the Floor

(Score is Weight)

Thursday

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up

Warm-up (No Measure)

2 ROUNDS

:15 jumping jacks

5 tuck jumps

5/5 Single Arm Upright Row

5/5 Single Arm DB Strict Press

10 Scap Pull-Ups or 5 Ring Rows

then into…

5 minutes of hang power clean tech work lead by coach while Bootcamp begins strength work

BOOTCAMP:

1-2-3… 10 of:

DB Bicep Curls

Overhead Tricep Extension

V-Ups

:30 Plank Between each round

Hang Power Clean (5-5-3-3-1)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES

4-6-8-10 and so on…

Toes to Bar or Sit-Ups

Alt. DB Hang Snatch (50/35)|(35/20)

*12/10 Cal Bike or 200m run After Each Full Set

(Score is Rounds + Reps)

Wednesday

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up

Warm-up (No Measure)

2-3 ROUNDS

100m Run

5 BB Deadlift

10 Elbow Punches

5 Muscle Clean or DBL DB Hang Power Clean

Followed by 5 minutes of coach lead squat warm up while bootcamp begins strength training.

Strength

Front Squat (5-5-5-5-5-5-5)

5-5-5-5-5-5-5

Front Squat*

*Start Light and Build to Heavy Set of 5

(Score is Weight)

BOOTCAMP:

5 Sets –

8 Goblet Squats (heavy)

12/12 Lateral Step Ups (no weight or light weight)

15 Anchored Leg Raises

Workout

Metcon (AMRAP – Reps)

E2MOM x 12 MINUTES

200m Run

Max Squat Cleans (185/135)|(135/95) / Max DBL DB Front Squats

(Score is Reps)

Cool Down

Tuesday

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up

Warm-up (No Measure)

3 ROUNDS

:45 Row or 100m medium pace run

5 Push-Up to Pike

5 D-Ball Deadlift

3 D-Ball Ground to Shoulder

5/5 Single Arm DB Press

Following the warm-up, review the movements for the EMOM. After the EMOM we will review the HSPU and scaling options.

Skill

Metcon (No Measure)

EMOM x 10 MINUTES

MIN 1 – 10/8 Cal Row for Quality

MIN 2 – 2-3 Wall Walks or 3-5 HSPU Negatives

(No Measure)

Workout

Metcon (Time)

3 ROUNDS FOR TIME

10 Handstand Push-Ups / 10 Seated Shoulder Press

8 DBall Ground to Shoulder (100/70)

15 Handstand Push-Ups / 15 Seated Shoulder Press

25/20 Cal Row or 400 m run

(Score is Time)

Monday

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

200m Run (100m EZ into 100m Tough Job) into…

2 SETS

10 Kang Squats

10 Up-Down + Broad Jump

10 PVC Pass Throughs

SNATCH WARM-UP — Hybrid-Burgener Progression w/ Empty Barbell

2 SETS…

5-7 Reps Behind Neck Push Press

5-7 Reps Heaving Snatch Balance to Power Position

(break)

3-5 Reps Tall Shrug + High Pull

3-5 Reps Tall Hang Power Snatch

(break)

3-5 Reps Below Knee Power Snatch

3-5 Reps Overhead Squat

*For beginners, this should be done with a PVC. For more experienced athletes, use the empty barbell and drill the positions. Use the breaks to allow the athletes to flagpole the bar and rest the grip. From here, move into your teaching of the Snatch Complex.

Strength

Metcon (Weight)

ON A 5:00 RUNNING CLOCK…

Practice Heaving Snatch Balance with Light Weight

into…

ON A 10:00 RUNNING CLOCK…

Build a Moderate-Heavy Complex of:

1 Power Snatch

+

1 Squat Snatch

(Score is Weight)

BOOTCAMP (to begin while Crossfit does tech warm up and throughout strength portion)

2 or 3 Rounds (depending on athlete’s pace)

1 mile run (record time each round)

30 Alt. Lunges

60 Flutter Kicks

Workout

Metcon (AMRAP – Rounds and Reps)

4 SETS

AMRAP x 3 MINUTES

3 Power Snatch (115/75)|(75/55) / DBL DB G2OH

3 Overhead Squats / DBL DB Thrusters

3 Lateral Burpees Over Bar / Burpees over DB

-Rest 1:00 b/t Sets-

(Score is Rounds + Reps)

Sunday

Training Pit CrossFit (Hollywood, FL) – Pit 30

Daily-5 Warm-Up

Warm-up (No Measure)

1:00 Cardio Choice

into…

EMOM x 4 MINUTES

7 Burpees into Max Single Unders

(No Measure)

Bodyweight Pump

Metcon (No Measure)

EMOM x 6 MINUTES

10 Hand Release Push-ups + Max Shoulder Taps

(No Measure)

Sunday Sweat

Metcon (AMRAP – Reps)

EMOM x 24 MINUTES

MIN 1 – :50 Moderate Pace Cardio Choice

MIN 2 – :50 Weighted Russian Twists

MIN 3 – :50 DB Renegade Row

MIN 4 – :50 Burpees

(Score is Reps)

NCMOBILITY

Warm-up (No Measure)

NCMOBILITY

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)

2:00 Cardio Choice

into…

AMRAP x 3 MINUTES

10 Samson Stretches

10 Alt. Leg Swings

10 Alt. Knee to Chest

(No Measure)

Saturday Squats

Metcon (AMRAP – Reps)

EVERY 3:00 x 4 SETS

1:00 – DB Goblet Forward Lunges

1:00 – 1 + 1/2 DB Goblet Squat

1:00 – Plank Hold

-1:00 Rest b/t Sets-

(Score is Reps)

Full-Body Workout

Metcon (AMRAP – Reps)

ON A 2:00 RUNNING CLOCK…

Max Weighted Wall Sit*

-1:00 Rest-

4 SETS FOR MAX REPS

1:00 – Goblet Step-ups

1:00 – Single DB Goblet Swing

-1:00 Rest-

ON A 2:00 RUNNING CLOCK…

Max Weighted Wall Sit

*Use a Single DB or Odd Object.

(Score is Reps)

NCMOBILITY

Warm-up (No Measure)

NCMOBILITY

Check out today’s NCMOBILITY from The Ready State!