Metcon – Tue, Feb 7

Announcements

. We want to encourage everyone to record their workout results on your wodify app

The worldwide CrossFit open is here! Starting end of February. We will be drafting teams based on only people that are registered. is the website to register for it

 

https://games.crossfit.com/article/register-early-2023-open/open

Training Pit CrossFit (Hollywood, FL) – Metcon

Warm-up

Warm-up (No Measure)

AMRAP x 8 MINUTES

8 Alt. Groiners

8 Air Squats

8 Step-Overs*

8 Hang Muscle Cleans

*At the 4:00 mark, switch to Box Jump Overs

Strength

Front Squat (ON AN 15:00 RUNNING CLOCK…
Build to a Moderate-Heavy Set of 3 Front Squat*

*Start Moderate and build to Moderate-Heavy

.
Week 6 of 7 (Oly Cycle))

Overhead Squat (ON AN 15:00 RUNNING CLOCK…
Build to a Moderate-Heavy Set of 3 Overhead Squats*

*Start Moderate and build to Moderate-Heavy

.
Week 6 of 7 (Oly Cycle))

Bootcamp (No Measure)

AMRAP x 15 Min

10 Goblet squats

15/15 Banded Kick Backs

15/15 Banded Side Kicks

Max Hollow Hold or Tuck Hold

Rest :30 after each sets

Workout

Workout (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

2 Front Squats(205/145)*

3 Ring or scale with Bar Muscle-Ups, C2B…

10 Box Jump Overs (24/20)

*from floor

RX+ (225/155)

Bootcamp (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

6 DBL DB Front Squats (50/35)

6 Renegade Row (push-up + row each arm =1)

10 Box Jump Overs (24/20)

Metcon – Mon, Feb 6

Announcements

. We want to encourage everyone to record their workout results on your wodify app

The worldwide CrossFit open is here! Starting end of February. We will be drafting teams based on only people that are registered. is the website to register for it

 

https://games.crossfit.com/article/register-early-2023-open/open

Training Pit CrossFit (Hollywood, FL) – Metcon

Warm-up

Warm-up (No Measure)

WARM-UP

ON A 5:00 RUNNING CLOCK…

100m Jog

25’ High Kicks

25’ Walking Samson Stretches

25’ High skips

25’ High Knees

25’ Butt Kickers

25’ Broad Jumps

100m Jog

Rest 1:30 then…

400m run*
*This is meant to act as a time trial for the interval workout. You should

be able to comfortably hold b/t 1:45-2:00 while fresh. If unable to hit

that range consider adjusting the distance of the run down!

Strength

Power Clean (ON AN 18:00 RUNNING CLOCK…

Build to a Heavy 1-Rep Power Clean

Week 6 of 7 (Oly Cycle)

(Score is Weight))

Bootcamp (AMRAP – Rounds and Reps)

AMRAP x 18 min

15 Bent Over Row

20 Alt DB Curls

25/25 Mountain Climbers

:30 Plank Hold

Workout

Workout (4 Rounds for reps)

EVERY 3:00 x 4 SETS

400m Run

Max Power Cleans* w/ Time

Remaining…

-Rest 1:00 b/t Sets-

*SET 1 – (135/95)

SET 2 – (155/105)

SET 3 – (185/135)

SET 4 – (205/145)

Bootcamp (4 Rounds for reps)

EVERY 3:00 x 4 SETS

400m Run

Max DB Power Cleans (50/35)* w/ Time

Remaining…

-Rest 1:00 b/t Sets-

Metcon – Sat, Feb 4

Announcements

. We want to encourage everyone to record their workout results on your wodify app

The worldwide CrossFit open is here! Starting end of February. We will be drafting teams based on only people that are registered. is the website to register for it

 

https://games.crossfit.com/article/register-early-2023-open/open

Training Pit CrossFit (Hollywood, FL) – Metcon

Warm-Up

Warm-Up (No Measure)

AMRAP x 6 MINUTES

6 Med BallSquats/ BC: Air Squat

6 Sumo Deadlits

6 Step-ups

6 Push-ups

8/6 Cal Row/Bike

Workout – Performance

Fight Gone Bad (3 Rounds for reps)

3 Rounds For Total Reps in 17 minutes.

1 minute Wall Ball Shots (20/14 lb)

1 minute Sumo Deadlift High-Pulls (75/55 lb)

1 minute Box Jumps (20 in)

1 minute Push Press (75/55 lb)

1 minute Row (calories)

1 minute Rest.
(Score is Total Reps)

KG WB: (9/6)

KG BB: (35/25)

Bootcamp (No Measure)

3 Rounds For Total Reps in 17 minutes.

1 minute KB Goblet Squats(50/35)

1 minute KB DeadliftHigh-Pulls

1 minute Box Jumps (20 in)

1 minute DB Push Press (35/25)

1 minute Bike(calories)

1 minute Rest

Partner Workout Option – Performance

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 20 MINUTES*

20 Wall Balls (Athlete Choice)

20 Sumo Deadlift High Pull (75/55)

20 Box Jumps (20)

20 Push Press

20/15 Cal Row

*Partners will complete every other movement in order. Ex: P1 does 20 Wall Balls, P2 does 20 Sumo Deadlift High Pulls, P1 does 20 Box Jumps, etc. P1 works while P2 rests.

(Score is Total Rounds + Reps)

KG WB: (9/6)

KG BB: (35/25)

Finisher

Metcon (No Measure)

4 SETS

15-20 DB Hammer Curls

15-20 Single DB Skull Crushers

1:00 Plate Sit-Ups (Light)

-Rest As Needed b/t Sets-

(No Measure)

Metcon – Fri, Feb 3

Announcements

. We want to encourage everyone to record their workout results on your wodify app

The worldwide CrossFit open is here! Starting end of February. We will be drafting teams based on only people that are registered. is the website to register for it

 

https://games.crossfit.com/article/register-early-2023-open/open

Training Pit CrossFit (Hollywood, FL) – Metcon

Warm-Up

Warm-Up (No Measure)

3 ROUNDS

:45 Cal Bike

10 Burpees

10 PVC Pass Through

6 Scap Pull-Ups/Ring Rows

4 Kip Swings/Hollow Rocks

Strength – All

Power Snatch (EMOM x 10 MINUTES
2 Power Snatch*)

*Build every other set to Moderate-Heavy. Reps must be Touch and Go.

Week 5 of 7 (Oly Cycle)

(Score is Weight)

Bootcamp (No Measure)

AMRAP x 15 min

10/10 Seated Arnold Press

20 Hamstring Curls on Rower

30 DB taps in plank position

:30 Plank hold

Rest :45 after each round

Workout – Performance

Metcon (Time)

5 ROUNDS FOR TIME

4 Bar Muscle-Ups

6 Hang Power Snatches (115/75)

12/10 Cal Bike

2 Bar Muscle-Ups

3 Hang Power Snatches

(Score is Time)

KG BB: (52.5/35)

Bootcamp (Time)

5 ROUNDS FOR TIME

8 Renegade Row

16 Hang DB Power Snatches (50/35)

15/12 Cal Row

4 Renegade Row

12 Hang DB Power Snatches

(Score is Time)

Optional Cool Down

FOR RECOVERY (No Measure)

6:00 of Yoga Flow…

Suggested Flow:

1:00 Pigeon (R)

1:00 Dragon (R)

1:00 Pigeon (L)

1:00 Dragon (L)

1:00 Frog Stretch

1:00 Rebound

(No Measure)

Metcon – Thu, Feb 2

Announcements

. We want to encourage everyone to record their workout results on your wodify app

The worldwide CrossFit open is here! Starting end of February. We will be drafting teams based on only people that are registered. is the website to register for it

 

https://games.crossfit.com/article/register-early-2023-open/open

Training Pit CrossFit (Hollywood, FL) – Metcon

Warm-Up

Warm-Up (No Measure)

AMRAP x 6MINUTES

:30 Single Unders*

5 DB Goblet Squat (Light w/ :01 Pause at the Bottom)

5/5 Cossack Squats

20 Mountain Climbers

* switch to double unders at 3 min mark

Strength

Back Squat (ON AN 15:00 RUNNING CLOCK…
Build to a Moderate Set of 3 Reps*)

*Start Moderate and build to Heavy.

Week 5 of 7 (Oly Cycle)

(Score is Weight)

Bootcamp (No Measure)

AMRAP x20 min

200 m run

15 Banded Pulse Squats

25/25 Band Kick backs

20 tuck-ups

Workout – Performance

Metcon (Time)

FOR TIME

10-9-8-7-6-5-4-3-2-1

DB Goblet Squats (50/35)

5-10-15-20-25-30-35-40-45-50

Double Unders

RX+

Double Unders Unbroken

DU performed unbroken to move back to the Squats. If miss a rep, restart the set from zero. Ex: on the set of 20, if you miss at 17 then restart the set of 20 from 0.

(Score is Time)

Bootcamp (Time)

FOR TIME

10-9-8-7-6-5-4-3-2-1

DB Goblet Squats (50/35)

10-20-30-40-50-60-70-80-90-100

SingleUnders

(Score is Time)

Metcon – Wed, Feb 1

Training Pit CrossFit (Hollywood, FL) – Metcon

Warm-Up

Warm-Up (No Measure)

AMRAP x 6 MINUTES

16 Jumping Jacks

12 Elbow Punches

10 Good Mornings

6 Strict Press

Strength – All

Workout – Performance

Clean and Jerk (6-5-4-3-2*)

*Power Clean & Jerks.Reps must be Touch and Go. Start Moderate and Build Moderate-Heavy.

Week 5 of 7 (Oly Cycle)

(Score is Weight)

Bootcamp (No Measure)

AMRAP x 18 Min

10/10 KB Gorilla Row

20 KB Horn Curls

25 Leg Lifts Over KB

10/10 Alt Lateral Raises

10/10 Alt Front Raises

Rest 1 Min between sets

CrossFit Games Open 15.4 (AMRAP – Reps)

8-Minute ARMAP of:

3 Handstand Push-ups

3 Cleans, 185#/125#

6 Handstand Push-ups

3 Cleans, 185#/125#

9 Handstand Push-ups

3 Cleans, 185#/125#

12 Handstand Push-ups

6 Cleans, 185#/125#

15 Handstand Push-ups

6 Cleans, 185#/125#

18 Handstand Push-ups

6 Cleans, 185#/125#

21 Handstand Push-ups

9 Cleans, 185#/125#

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
(Score is Total Reps)

KG BB: (85/57)

NOTE: W.O.W. this our pick for epic workout of the week! Last Seen Open 2015.

Workout – Fitness

Bootcamp (No Measure)

AMRAP x 8 MINUTES

2-4-6-8…..etc*

Hand Release Push-Ups

DB Power Cleans (50/35)

*Add 2 reps each round,

Optional Finisher

Metcon (No Measure)

“TABATA”

8 SETS (:20 ON/ :10 OFF)*

Hollow Body Rocks

Rx +

*During :10 Rest hold Hollow Body.

(No Measure)

Metcon – Tue, Jan 31

Training Pit CrossFit (Hollywood, FL) – Metcon

Warm-Up

Warm-Up (No Measure)

RUNNING WARM-UP (4 MIN)

100m Jog

25’ Toe Walk

25’ Heel Walk

25’ High Knees

25’ Butt Kickers

Into..

2 ROUNDS

:30 BIke/row @ Mod Hard Pace

6 Up-Downs + Alt. Shoulder Tap

6 Step-Ups

6 Squat Jumps

Skill

Metcon (No Measure)

EVERY 1:30 x 4 SETS

3 Kip Swings

+

2 Hips to the bar

+

1 Chest to Bar Pull-Up/Pull-Up

-Rest w/ Time Remaining-

(No Measure)

Bootcamp (No Measure)

EMOM x 12 min

MIn 1- :45 Max alt. Lunges

Min 2- :45 SuperMan Hold

Min 3 – Max Sit-Ups

Workout – Performance

Metcon (AMRAP – Reps)

EMOM x 20 MINUTES

MIN 1 – 200m Run

MIN 2 – 15/12 Cal Bike

MIN 3 – Max Box Jumps (24/20)*

MIN 4 – Rest

*Step-Down Mandatory

(Score is Box Jumps)

Bootcamp (AMRAP – Reps)

EMOM x 20 MINUTES

MIN 1 – 200m Run

MIN 2 – 15/12 Cal Row

MIN 3 – Max Box Jumps (24/20)

MIN 4 – Rest

(Score is Box Jumps)

Metcon – Mon, Jan 30

Training Pit CrossFit (Hollywood, FL) – Metcon

Warm-Up

Warm-Up (No Measure)

400 m run

Into

3 ROUNDS

10 Deadlift

10 Bent over Rows

10 Deadbugs

10 Arm circles

Strength – All

Deadlift (4-4-4-4*)

*Start Heavy and build to Heavy+.

Week 5 of 7 (Oly Cycle)

(Score is Weight)

Bootcamp (No Measure)

5 rounds

15/12 Cals bike

15/15 KB Single Leg RDL

30 Banded Glute Bridge

50/50 Mountain Climbers

Workout – Performance

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

2 Rope Climb*

5 Deadlifts (275/185)

25 Sit-Ups

*2 Rope Climbs can be 6 Strict Pull-Ups

(Score is Rounds + Reps)

KG BB: (125/85)

Bootcamp (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

15 Ring Rows*

20 Heavy KB Deadlifts (70/53)

25 Sit-Ups

*Can sub for 10 No Push-Up renegade rows if not enough rings