Saturday

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 7 MINUTES

7 Ring Rows

8 Step-Ups

9 Tuck-Ups

1:00 Bike

Workout

Metcon (Time)

12 ROUNDS FOR TIME

4 Up-Down Box Climb Overs (30/24)*

2 Ring Muscle-Up scale with bar MU or 4 Ring Rows*

*Climb Over = Step-Up or Climb-Up with both feet reaching top of the box then climbing or stepping down to the opposite side. Option to add 1-2 additional 45lb plates to top of the box to increase height.

(Score is Time)

RMU Option 1: Jumping RMU or BMU

RMU Option 2: Chest to Bar Pull-Ups

Finisher

Metcon (Time)

IN TEAMS OF 2…

FOR TIME

100 Wall Balls

100 Burpees

(Score is Time)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 Lat Stretch on Box

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 – 20 Single DB Suitcase Box Step-Ups*

MIN 2 – 20 Sumo Squats

MIN 3 – Walking Rest

*Hold DB on One Side of Body for 10 Reps then Switch

(Score is Weight)

Saturday Squats

Metcon (AMRAP – Reps)

5 SETS FOR MAX REPS

1:00 – DB Goblet Squats

-Rest :30-

1:00 – Hollow Hold, Squat Hold, or Wall Sit*

-Rest :30-

1:00 – DB Lunge (R) + DB Lunge (L) + DB Front Squat**

-Rest 1:00 b/t Sets-

*Athlete Choice for Hold

**Hold DB Across Chest for All Three Movements

(Score is Reps)

Friday

Training Pit CrossFit (Hollywood, FL) – Pit 30

Daily-5 Warm-Up

Warm-up (No Measure)

ON A 5:00 RUNNING CLOCK

1:00 Cardio Choice

50 Glute Bridges

40 Mountain Climbers

30 Jumping Jacks

20 Hollow Rocks

(No Measure)

Full-Body Strength

Metcon (Weight)

5 SETS ON A 15:00 CLOCK…

8/8 Slow DB Supported Bent Over Row

8/8 Slow DB Single Arm Floor Press

16 Alt Plank Rows*

*In the top of a Push-Up, alternate Row (R) + Row (L)

-Rest As Needed b/t Sets-

(Score is Weight)

Full-Body Sprint Workout

Metcon (Time)

ON A 8:00 CLOCK…

2:00 Cardio Choice

40 Crossbody Mountain Climbers

30 DB Toe Taps

20 Squat Thrusts

Max Plank Hold in Remaining Time

-Rest 2:00-

ON A 8:00 CLOCK…

2:00 Cardio Choice

20 Squat Thrusts

30 DB Toe Taps

40 Crossbody Mountain Climbers

Max Plank Hold in Remaining Time

(Score is Max Plank Time)

Finisher

Metcon (No Measure)

EMOM x 6 MINUTES

MIN 1 – Glute Bridge Ups

MIN 2 – :30 Side Plank (R) / :30 Side Plank (L)

(No Measure)

Friday

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up

Warm-up (No Measure)

4 Sets (10:00 CAP)

7/7 Single Arm Kickstand RDL’s

6/6 Half Kneeling Single Arm Curl to Arnold Press

5/5 Single Leg Glute Bridges

:30 Heel Taps

Workout

D.T. DEJA VU (Time)

5 ROUNDS FOR TIME

12 DB Deadlifts (50/35)|(35/20)

9 DB Hang Power Cleans

6 DB Shoulder to OH

-Rest 1:00-

5 ROUNDS

6 DB Shoulder to OH

9 DB Hang Power Cleans

12 DB Deadlifts

(Score is Time)

KG DB: (22.5/15)|(15/10)

Finisher

Metcon (No Measure)

2 SETS FOR QUALITY

1:00 Front Plank

:30/:30 Side Plank (L/R)

1:00 Quad Crawl

-Rest 1:00 b/t Sets-

(No Measure)

Thursday

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

2:00 Bike (Ez-Moderate Pace)

Immediately Into…

3 SETS FOR QUALITY

10 Air Squats

10 Alt. Lunges

5 Up Downs

Warm-up

Workout

Metcon (Weight)

1. ON A 15:00 RUNNING CLOCK…

Build to a Heavy 5-Rep Front Squat

(Score is Weight)

BOOTCAMP:

5 Rounds:

8 Goblet Squats

8/8 Weighted Step Ups

20 banded lateral walk steps each direction

– Rest 30-60 seconds between each round –

Metcon (Time)

2. FOR TIME*

40 Front Squats (135/95)|(95/65) or DBL DB Front Squats (35/20)

40/30 Cal Bike

*Every 1:00 beginning at 1:00 (no Burpees at go!), perform 5 Burpees.

(Score is Time)

KG BB: (60/42.5)|(42.5/30)

Thursday

Training Pit CrossFit (Hollywood, FL) – Pit 30

Daily-5 Warm-Up

Warm-up (No Measure)

1:00 Cardio Choice

into…

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

MOVT 1 – DB Deadlift

MOVT 2 – Burpees

*Both movements = 1 Set

(No Measure)

Push x Pull Strength

Metcon (Weight)

E2MOM x 10 MINUTES

12 DB Hang Power Cleans

12 DB Front Squats

(Score is Weight)

Push x Pull Workout

Metcon (AMRAP – Rounds and Reps)

5 SETS

AMRAP x 3 MINUTES*

12 Alt Single DB Up-Downs

20 DB Slides

Max Double Unders in Remaining Time

-Rest 1:00 b/t Sets-

*Start From the Top w/ Each AMRAP

(Score is Rounds + Reps)

Wednesday

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up

Warm-up (No Measure)

3 SETS

100m Run

20 Mountain Climbers

5 Strict Press

:10 OH Hold

Strength

1: Push Press (15 minutes to build to a heavy 5 push press)

Metcon (AMRAP – Rounds and Reps)

BOOTCAMP:

15 MIN AMRAP

21-15-9*

Strict Press

OH Tricep Extensions

Up Downs

100 single unders between each round

*Return to round of 21 if you finish before 15 minutes

Workout

Metcon (Time)

4 ROUNDS FOR TIME

400m Run

24 Sit-Ups

12 Push Press (115/75)|(75/55) or DBL DB Push Press (35/20)

(Score is Time)

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

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

10 Alt. Groiners

10 Air Squats

10 Alt. Reverse Lunges

(No Measure)

Bodyweight Pump

Metcon (AMRAP – Rounds and Reps)

AMRAP x 4 MINUTES

10 Hand Release Push-Ups

12 Hollow Rocks

14 Cossack Squats

-Rest 1:00-

AMRAP x 4 MINUTES

10 Hand Release Push-Ups

12 Hollow Rocks

14 Cossack Squats

(Score is Rounds + Reps)

Full-Body Sweat Workout

Metcon (AMRAP – Reps)

EMOM x 21 MINUTES

MIN 1 – :50 Max Alt Reverse Lunges

MIN 2 – :50 Max Controlled Sit-Ups

MIN 3 – :50 Max Single DB Russian Swings

(Score is Reps)

Finisher

Metcon (No Measure)

EMOM x 5 MINUTES

15 Supermans + Max Plank Hold

(No Measure)

Tuesday

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up

Warm-up (No Measure)

4 SETS (8:00 CAP)

1:00 Row

8 Alt. Groiners

8 KB Deadlifts *

* KB Deadlifts Switch to Russian KB Swings for Sets 3/4

Skill

Metcon (No Measure)

3 SETS FOR QUALITY

10 Alt. Tempo Pistol Squats (2020)* or Heel Elevated Goblet Squats

1:00 Row (EZ)

*Use a post or upright if needed to control the descent and ascent.

-Rest 1:00 b/t Sets-

(No Measure)

Workout

Metcon (AMRAP – Reps)

ON A 4:00 RUNNING CLOCK x 4 SETS

25 Russian KB Swings (70/53)|(53/35)

25/20 Cal Row

Max Alt. Pistol Squats* in time remaining…

-Rest :30 b/t Sets-

(Score is Reps)

*Bootcamp to perform Air Squats, option to scale to Air Squats for everyone

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

7 Bodyweight Goodmornings into Max Mountain Climbers or Max Air Squats*

*Athlete Choice for “Max” Rep Movement

(No Measure)

Push x Pull Strength

Metcon (Weight)

4 SETS ON A 12:00 CLOCK…

10/10 Half-Kneeling DB Arnold Press

12 Slow DB Romanian Deadlift

-Rest As Needed b/t Sets-

(Score is Weight)

Push x Pull Workout

Metcon (AMRAP – Reps)

AMRAP x 3 MINUTES

Max DB Renegade Row

-Rest 1:00-

4 SETS FOR MAX REPS

1:00 – Max Single DB Push Press*

1:00 – Max Double DB Hang Power Clean

-Rest 1:00-

AMRAP x 3 MINUTES

Max Renegade Row

*Hold DB Across Chest

(Score is Total Renegade Rows)