Wednesday

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up

Warm-up (No Measure)

4 Sets (10:00 CAP)

200m Run

10/10 KB RDL

7/7 KB Russian Swing

10 Step-Ups*

7 V-Ups

*Sets 3/4 switch to Box Jumps

Coaches Note – After completion of the Warm-Up, KBs can be put back and Barbells brought out

Strength

Deadlift (1×5 @ 85%)

1×5 @ 65%

1×5 @ 75%

1×5 @ 85%

Week 5 of 9

(Score is Weight)

BOOTCAMP:

16 MIN EMOM

MIN 1 – 12 Single Leg RDLs (L)

MIN 2 – 12 Single Leg RDLs (R)

MIN 3 – 8 Lateral Step Ups (L)

MIN 4 – 8 Lateral Step Ups (R)

Workout

Metcon (AMRAP – Reps)

AMRAP x 10 MINUTES

15-12-9

Deadlift (315/205)|(205/145) or DBL KB Deadlift (53/35)

Box Jumps (30/24)

(Score is Reps)

KG BB: (143/93)|(100/70)
*This workout is part of our NCCOMPETE “mini-comp” for July. This is workout 2 of 3 that athletes can perform with a “competition mindset”. Next week is the final workout! Check out @nc.fit on Instagram to compare your scores.

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

Metcon (No Measure)

5 SETS (:20 ON/ :10 OFF)

MVMT 1 – DB Hammer Curls

MVMT 2 – DB Seesaw Upright Rows

(No Measure)

Tuesday

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up

Cone warmup game (No Measure)

https://youtu.be/UcL6WlcyBcI

coaches, give each person enough time to finish the warmup movement BEFORE calling “Cone”

Example: if you call out 5 pushups, wait for everyone to finish doing them before calling “cone”. This way everyone has a fair chance to react quickly. It should be a quick reaction type of game

Warm-up (No Measure)

400 M Group Jog then…

5 Minutes playing Cone warm up game.

CUES:

5 V-Ups

5 Push-Ups

5 Burpees

20 Jumping Jacks

CONE

Strength

Shoulder Press (1×5 @ 85%)

1×5 @ 65%*

1×5 @ 75%

1×5 @ 85%

*Based off of 90% of Heavy 1-Rep

**Add 5-10lb to the working weight today.

Week 5 of 9

(Score is Weight)

BOOTCAMP:

12 MIN EMOM

MIN 1 – 10 DBL DB Strict Press

MIN 2 – 15 Lateral Raises

MIN 3 – :45 Mountain Climbers

Workout

Metcon (Time)

5 ROUNDS FOR TIME

12 Push Press (115/75)|(75/55) or DBL DB Push Press (35/25)

20 Sit-Ups

400m Run

(Score is Time)

KG BB: (50/35)|(35/25)

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)

Monday

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up

Warm-up (No Measure)

2 ROUNDS

30 Single Unders

5 Bootstrappers

7 Wall Ball Front Squats

7 Wall Ball Push Press

2 ROUNDS

:30 Double Under Practice

7 Up-Downs*

7 Wall Ball Thruster

*Perform 5 Burpees in the Second Round

Strength

Back Squat (1×5 @ 85%)

1×5 @ 65%

1×5 @ 75%

1×5 @ 85%

Week 5 of 9

(Score is Weight)

BOOTCAMP:

18 MIN AMRAP

500/400m Row

10 Goblet Squats

10/10 Reverse Lunges

– Rest 1 Min between Rounds –

Workout

Metcon (AMRAP – Reps)

3 SETS

ON A 3:00 RUNNING CLOCK…

60 Double Unders

15 Burpees

Max Wall Balls (20/14)|(14/10) in Time Remaining…

-Rest 2:00 b/t Sets-

(Score is Reps)

KG WB: (9/6)|(6/5)

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY*

400m Walk**

*To be completed immediately after the workout is finished.

**Nasal Breathing Only.

(No Measure)

Monday

Training Pit CrossFit (Hollywood, FL) – Pit 30

Daily-5 Warm-Up

Warm-up (No Measure)

ON A 5:00 RUNNING CLOCK

2:00 Cardio Choice

10 DB Suitcase Lunges

10 DB Curl to Press

10 Up-Downs

(No Measure)

Full-Body Strength

Metcon (Weight)

E2MOM x 10 MINUTES

6 Lunge (R) + Lunge (L) + DB Bent Over Row*

12 Shoulder Taps

*1 rep = Lunge (R) + Lunge (L) + Bent Over Row

(Score is Weight)

Full-Body Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 6 MINUTES

10 Single DB Bent Over Row

10 Single DB Ground to Overhead

10 Up-Downs + Mountain Climbers

-Rest 1:00-

AMRAP x 6 MINUTES

8 Single DB Bent Over Row

8 Single DB Ground to Overhead

10 Up-Down + Mountain Climbers

-Rest 1:00-

AMRAP x 6 MINUTES

6 Single DB Bent Over Row

6 Single DB Ground to Overhead

10 Up-Down + Mountain Climbers

(Score is Rounds + Reps)

Finisher

Metcon (No Measure)

FOR QUALITY

Max Time in Any Style Plank for 5:00

(No Measure)

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

30 Single Unders

5 Burpees

10 Alt DB Snatches

(No Measure)

Bodyweight Pump

Metcon (AMRAP – Rounds and Reps)

AMRAP x 5 MINUTES

4 Strict Burpees*

8 Squat Rotations

*1 Rep = Step Back to Plank + Push-Up + Stand + Tall Jump

(Score is Rounds + Reps)

Sunday Sweat

Metcon (AMRAP – Reps)

EMOM x 24 MINUTES

MIN 1 – Max DB Swings

MIN 2 – Max Double Unders

MIN 3 – Max Plank Rotations

MIN 4 – Max Bicycle Crunches

MIN 5 – Max Cardio Choice

MIN 6 – Rest

(Score is Reps)

Saturday

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up

Warm-up (No Measure)

3 SETS (10:00 Cap)

15/12 Cal Bike (@65/60 RPM)

5/5 Single Arm KB Deadlifts (Light-Moderate)

5/5 Single Arm KB Hang Cleans

5/5 Single Arm KB Front Rack Reverse Lunges

Partner Workout Option

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 25 MINUTES

25 Russian Swings (70/53)

50 Walking Lunges

25 Box Jump Overs (24/20)

*Partners complete the workout together (each partner completes full reps) both partners have to complete all of the reps before moving on to next movement. Only bike calories are split.

**After each full round, partners will complete 50/40 Cal Bike. Alternate on the bike as needed.

(Score is Rounds + Reps)

Finisher

Metcon (No Measure)

FOR QUALITY

50 Bicycle Crunches

1:00 Tuck Hold

50 Bicycle Crunches

(No Measure)

Saturday

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 Jumping Jacks

10 Lunges

10 Air Squats

(No Measure)

Saturday Squats

Metcon (Weight)

EMOM x 12 MINUTES

MIN 1 – :25 Max Glute Bridges / :25 Glute Bridge Hold

MIN 2 – :50 Max Air Squats

MIN 3 – :50 Max Slow DB Goblet Squats

(Score is Weight)

Saturday Squats

Metcon (AMRAP – Rounds and Reps)

AMRAP x 9 MINUTES

10 DB Box Step-Ups

8 Burpee Squat Jumps

10 DB Box Step-Ups

8 Burpee Side Shuffle

10 DB Box Step-Ups

8 Burpees Over DB

-Rest 1:00-

AMRAP x 6 MINUTES

8 DB Box Step-Ups

6 Burpee Squat Jumps

8 DB Box Step-Ups

6 Burpee Side Shuffle

8 DB Box Step-Ups

6 Burpees Over DB

(Score is Rounds + Reps)