Training Pit CrossFit (Hollywood, FL) – CrossFit
Warm-up
Warm-up (No Measure)
ON A 5:00 RUNNING CLOCK…
3 SETS (W/ Empty Barbell or PVC)
5 Slow Kang Squats
5 Slow Upright Rows
10 Behind the Neck Alt. Elbow Punches
5 Back Rack Squat Jumps
5 Broad Jumps (No Barbell)
*From here, with barbells out, go straight into teaching the Hang and Power Clean Progression while Bootcamp completes…
15 MIN EMOM
MIN 1 – 10 Ring Rows
MIN 2 – 15 Bicep Curls
MIN 3 – 15 OH Tricep Extension
Strength
Metcon (Weight)
ON A 15:00 RUNNING CLOCK…
Build to a Moderate-Heavy Complex of
1 Clean Deadlift
+
1 Power Clean
+
1 Hang Power Clean
+
1 Power Clean
(Score is Weight)
Workout
Metcon (AMRAP – Reps)
2 SETS
ON A 4:00 RUNNING CLOCK…
500/400m Row
15 Wall Balls (20/14)
Max Power Cleans (135/95)|(95/65) or DBL DB Power Cleans
-Rest 1:00-
ON A 4:00 RUNNING CLOCK…
500/400m Row
15 Wall Balls (20/14)
Max Power Cleans (135/95)|(95/65) or DBL DB Power Cleans
-Rest 2:00 b/t Sets-
(Score is Reps)
KG BB: (60/42.5)|(42.5/30)
KG SB: (15/10)|(10/5)
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
2:00 Nasal Breathing Only Row (EZ pace)
2:00 Lizard Pose (L)
2:00 Lizard Pose (R)
(No Measure)
