Saturday

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

20 Jumping Jacks

10 Alt. Groiners

10 Box Step-Ups

5 Burpees

5 DB Sumo Deadlifts (Athlete Choice, Light-Moderate)

ROWLING (ON A 10:00 RUNNING CLOCK)

Athletes will take 5-7 attempts (Depending on time) to Row as close as they can to getting EXACTLY 100m on the monitor. For every meter, over or under (+ or -), 100m when the monitor stops counting, they must do 1 Burpee and 2 Sit-Ups. For example, if the athlete hit 103m, they would perform 3 Burpees and 6 Sit-Ups.

Workout

Metcon (Time)

FOR TIME

30 Burpee over DB

200m DB Suitcase Carry (50/35)|(35/20)

100m Walking Lunge

30 DB Up-Down

100m Walking Lunge

200m DB Suitcase Carry

30 Burpee over DB

2000/1750m Row

(Score is Time)

KG DB: (22.5/15)|(15/9)

Saturday

Training Pit CrossFit (Hollywood, FL) – Pit 30

Daily-5 Warm-Up

Warm-up (No Measure)

2:00 Cardio Choice

into…

3 SETS

:30 Lunge w/ Twist

:30 Kang Squats

(No Measure)

Saturday Squats

Metcon (Weight)

EMOM x 12 MINUTES

MIN 1 – 12 Goblet DB Bulgarian Split Squats (R)

MIN 2 – 12 Goblet DB Bulgarian Split Squats (L)

MIN 3 – :45 Slow Squat Rotations

(Score is Weight)

Saturday Squats

Metcon (AMRAP – Reps)

8 ROUNDS, :20 ON / :10 OFF

TABATA 1 – Air Squats

TABATA 2 – Active “1/2 Squat” Hold

TABATA 3 – Jumping Lunges

-1:00 Rest b/t Tabatas-

(Score is Reps)

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Friday

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

100m Run

10 Kip Swings or Ring Rows

5 Wall Balls

Strength

Back Squat (6-4-4-2*)

*Build to a Moderate-Heavy 2-Rep.

(Score is Weight)

BOOTCAMP:

4 Rounds

12/12 Weighted Step-Ups (per leg)

15/15 DB Bent Over Rows per Arm

20 Lateral Raises

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

40-30-20

Wall Balls (20/14)|(14/10)

20-15-10

Pull-Ups or Ring Rows

*Complete a 100m MedBall Run after each round. Ex: 40 WB, 20 PU, 100m MB Run and so on.

**After the round of 20/10/100 go back to the start of the workout if time remains.

(Score is Rounds + Reps)

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

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Friday

Training Pit CrossFit (Hollywood, FL) – Pit 30

Daily-5 Warm-Up

Warm-up (No Measure)

1:00 Cardio Choice

into…

EMOM x 4 MINUTES

10 Single DB Russian Swing + Max Sit-ups

(No Measure)

Full-Body Strength

Metcon (Weight)

4 SETS ON A 12:00 CLOCK

3/3 Slow DB Turkish Get-Ups

(Score is Weight)

Full-Body Sprint Workout

Metcon (3 Rounds for time)

ON A 4:00 RUNNING CLOCK…

20 Hand Release Push-ups

30 Single DB Swings

75 Double Unders

-1:00 Rest-

ON A 6:00 RUNNING CLOCK…

40 Hand Release Push-ups

50 Single DB Swings

100 Double Unders

-1:00 Rest-

ON AN 8:00 RUNNING CLOCK…

60 Hand Release Push-ups

70 Single DB Swings

125 Double Unders

(Score is Each Set for Time)

Finisher

Metcon (No Measure)

AMRAP x 5 MINUTES

20 Slow Deadbugs

20 Russian Twists*

*1 Rep = L + R

(No Measure)

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Thursday

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up

Warm-up (No Measure)

2 SETS

:30 – Alt Groiners

:30 – Bootstrappers

:30 – Push up to Pike

Crossfit proceeds to HSPU Skill work while Bootcamp completes…

10 Minute EMOM

Min 1 – :45 Push-Up Plank

Min 2 – :45 Hollow Hold

Skill

Handstand Push-ups (10 Minutes to Practice HSPU Progressions)

Workout

Metcon (AMRAP – Reps)

3 SETS

ON A 7:00 RUNNING CLOCK…

800m Run***

10 HSPU or 15 Hand Release Push-Ups

15 Deadlifts (185/135)|(135/95)|(Kettlebell: 70/53)

Max Sit-Ups in Time Remaining…

-Rest 2:00 b/t Sets-

***Scale run to 600m or 400m if you cannot complete in 4:30 or less

(Score is Reps)

BB KG: (85/60)|(60/42.5)

Optional Finisher

Metcon (AMRAP – Reps)

3 SETS FOR REPS

1:00 Slow Crossbody Mountain Climbers

:30 Rest

1:00 Slow Leg Raises

-Rest 1:00 b/t Sets-

(Score is Reps)

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Thursday

Training Pit CrossFit (Hollywood, FL) – Pit 30

Daily-5 Warm-Up

Warm-up (No Measure)

2:00 Cardio Choice

into…

AMRAP x 3 MINUTES

3/3 SA DB Deadlift

3/3 SA DB Upright Row

3 Up-Downs

3 Burpees

(No Measure)

Push x Pull Strength

Metcon (Weight)

E2MOM x 12 MINUTES

12 DB Hang Clusters

(Score is Weight)

Push x Pull Workout

Metcon (AMRAP – Reps)

4 SETS FOR MAX REPS

1:00 – Alt. DB Power Cleans

1:00 – Single DB Floor Press*

1:00 – Single DB Flutter Kicks**

*:30 on L-Side / :30 on R-Side

**Hold DB at extension above chest

-1:00 Rest b/t Sets-

(Score is Reps)

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Wednesday

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up

Warm-up (No Measure)

3 SETS

10 PVC Pass Thru

10 Alt Groiner Stretch

5 Push Up to Pike

Into…

4 SETS*

5 Empty Barbell Strict Press

5 Push-Ups

20 Alt Box Step Ups

*Progress to 10 Box Jumps for Sets 3 & 4.

Strength

Shoulder to Overhead (3-3-3-3*)

*Taken from the rack. Build to a Heavy 3-Rep.

(Score is Weight)

BOOTCAMP: (15 min time cap)

4 Rounds:

100 m Run

10 Goblet Squats

20 Alt. Reverse Lunges

Workout

Metcon (Time)

FOR TIME

30 Box Jumps (24/20)

40 Shoulder to Overhead (155/105)|(115/75) / Dumbbells: (35/25)

30 Box Jumps

*Every 1:30 starting at 0:00, perform 3 Front Squats

(Score is Time)

BB KG: (70/55)|(50/35)

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Wednesday

Training Pit CrossFit (Hollywood, FL) – Pit 30

Daily-5 Warm-Up

Warm-up (No Measure)

1:00 Cardio Choice

into…

EMOM x 4 MINUTES

MIN 1 – :30 SA DB Press (R) + :30 SA DB Press (L)

MIN 2 – :45 Single DB Front Squats*

*Hold DB Across Chest

(No Measure)

Bodyweight Pump

Metcon (No Measure)

EMOM x 8 MINUTES

MIN 1 – 12 Tuck-ups + Max Tuck Hold

MIN 2 – 12 Up-Downs + Max Push-up Plank Hold

(No Measure)

Full-Body Sweat Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 22 MINUTES

20 DBL DB Up-Down

1:00 Plank Hold

20 DB Glute Bridge-Ups

1:00 Glute Bridge Hold

20 DB Slides

1:00 Squat Hold

(Score is Rounds + Reps)

Finisher

Metcon (No Measure)

EMOM x 5 MINUTES

12 Weighted Sit-Ups*

*Hold DB across chest

(No Measure)

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Tuesday

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up

Warm-up (No Measure)

FOR QUALITY

3 Rounds:

1:00 Row (EZ –> Mod –> Hard)

8 Hollow Rocks

4 Burpees*

*Increase pace each round

Optional Skill Session

Metcon (No Measure)

ON A 10:00 RUNNING CLOCK…

Practice Strict or Kipping RMU Transitions

BOOTCAMP:

10 Minute AMRAP

15 Overhead Tricep Extensions

15 Glute Bridges w/ feet on Rower*

-Rest :30 seconds –

*DB optional

Workout

Death Row (AMRAP – Rounds)

EMOM x 20 MINUTES

MIN 1 — 20 Cal Row

MIN 2 — 15 Burpees

*Scale as needed to accomplish the work in each minute in :50-:45 or less.
BIKE: 12/9*

Finisher

Metcon (No Measure)

3 SETS FOR QUALITY

7 Rower Hamstring Curl

7 Rower Pike-Ups

-Rest as needed b/t Sets-

(No Measure)

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Tuesday

Training Pit CrossFit (Hollywood, FL) – Pit 30

Daily-5 Warm-Up

Warm-up (No Measure)

1:00 Cardio Choice

into…

EMOM x 2 MINUTES

:30 Single Unders

:30 Up-Downs

into…

EMOM x 2 MINUTES

:30 Single Unders

:30 Burpees

(No Measure)

Push x Pull Strength

Metcon (Weight)

5 SETS ON A 15:00 CLOCK

10 Slow DB Forward Raises

10 Slow Arnold Presses

10 Seesaw Bent Over Rows*

*1 Rep of Seesaw Row = L Row + R Row

(Score is Weight)

Push x Pull Workout

Metcon (AMRAP – Reps)

EMOM x 15 MINUTES

MIN 1 – :50 DB Sumo Deadlift High Pulls

MIN 2 – :50 Alt. DB Rolling Tricep Extensions

MIN 3 – :50 Mountain Climbers

(Score is Reps)

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