Saturday

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up

Workout

Funnel tag warmup game (No Measure)

Details on link

https://youtu.be/wU0ZgIVROH8
10-15 minutes of warmup in rounds

Metcon (AMRAP – Rounds and Reps)

ON A 10:00 RUNNING CLOCK…

Max Cal Bike, Row or Ski (your choice)*

*Every 2:00 including 3,2,1 go..perform 10 Up-Downs

-Rest 3:00-

AMRAP x 15 MINUTES

10 Box Jumps (24/20)

10 (5 per arm) single arm DB Bent Over Row (50/35)

10 v-ups

(Score is Rounds + Reps — Add Cals to Reps)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

800m run, recovery pace

Friday

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up

Warm-up (No Measure)

4 ROUNDS w/ Single KB…

10 KB Romanian DL

5/5 Single Arm KB Bent Over Rows

:15 L arm FR Hold

:15 L arm OH Hold

:15 R arm FR Hold

:15 R arm OH Hold

10 “Strict Burpees”

*Strict Burpee = Air Squat Down + Sprawl Back + Push-up + Sprawl Up + Air Squat Up…

Skill

Warm-up (No Measure)

ON A 12:00 RUNNING CLOCK…

8:00 – Practice Kipping HSPU Breakdown

4:00 – Practice Tempo DL Drill w/ Empty Barbell

(No Measure)

Workout

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

Finisher

Metcon (No Measure)

“TABATA”

8 ROUNDS, :20 ON / :10 OFF

MOVT 1 – Russian Twist

MOVT 2 – Slow Tuck-Ups

*Alternate movements for 8 Rounds total.

Tuesday

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up

Warm-up (No Measure)

3 ROUNDS

:30 Row (Moderate)

:30 Swinging Arm Crosses

:30 Arms Up & Back

:15 Doorway Stretch / Each Side

10 Push-Up Negative to Downward Dog

Into…

TABATA (8 ROUNDS :20 ON/:10 OFF)

R1 & R2 Right Leg Single Unders

R3 & R4 Left Leg Single Unders

R5 – R8 Single Unders

Workout

Metcon (Time)

4 ROUNDS FOR TIME

75 Double Unders

500/450m ski

25 Hand Release Push-ups

(Score is Time)

Finisher

Metcon (No Measure)

3 SETS

25 Empty Barbell Curls

25 Glute Bridge-Ups

(No Measure)

Monday

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up

Warm-up (No Measure)

2:00 EZ Warm-up on the Bike or Rower…

Into…

2 ROUNDS

:30 Active Deadhang

10 Scap Pull Ups

:30 Hollow Hold

10 Bootstrapper Squats

Into…

2 ROUNDS

10 Kip Swings

10 Tuck-Ups

10 Alt Groiners

10 Russian KB Swings

Into..

EMOM x 3 MINUTES

15 Air Squats

10 Burpees

Skill

Warm-up (No Measure)

3 SETS FOR QUALITY*

3 Kip Swings + 3 Kip Swings & Knees Up + 3 Toes to Bar

*Goal of this session is to practice progression, cycling, and connecting reps. Reduce reps as needed to complete the 3 movements.

(No Measure)

Workout

Metcon (4 Rounds for reps)

“TABATA”

8 ROUNDS, :20 ON / :10 OFF

TABATA 1 – Russian KB Swing (53/35)|(35/26)

TABATA 2 – Air Squat

TABATA 3 – Toes to Bar or Reverse Crunch

TABATA 4 – D-Ball g2s (60/40)

-1:00 Rest b/t Tabatas-

(Score is Each Round for Reps)

Saturday

Training Pit CrossFit (Hollywood, FL) – Pit 30

Warm-up

Warm-up (No Measure)

2 ROUNDS

:30 Bike (Moderate Pace)

:30 Step Ups

:30 Russian KB Swing (Light)

Right Into…

2 ROUNDS

:30 Bike (Hard Pace)

:30 Up Downs

:30 American KB Swing (Light)

Workout

Metcon (Weight)

EMOM x 12 MINUTES

MIN 1 – 12 Up-Down Alt. Box Step-Ups

MIN 2 – 14/11 Cal. Bike

-Rest 2:00-

EMOM x 12 MINUTES

MIN 1 – 20 KB Sumo Deadlift High Pulls

MIN 2 – 14/11 Cal. Bike

(Score is Weight)

Saturday

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up

Warm-up (No Measure)

400m Run/Bike/Row

Then Partner Warm-up w/ Wall Ball

(Partners stand facing each other with space between to throw the ball)

2 ROUNDS…

10 Partner Plank Ball Rolls

10 Partner Wall Balls

10 Synchro Mirror Burpees*

Partner Workout

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 30 MINUTES*

Partner 1 Completes…

100m Run

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

6 Burpees

While Partner 2…

Rests

P1 completes a full round while P2 rests then switch.

(Score is Rounds + Reps)

Finisher

Metcon (No Measure)

NOT FOR TIME

100 Alt. Partner Plank “Hi-Fives”*

*Set-up so that both arms reach and connect at extension for the hi-five.

(No Measure)

Friday

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up

Warm-up (No Measure)

ON A 6:00 RUNNING CLOCK…

1:00 EZ Pace Row

1:00 Groiner L + Groiner R + Push-up

1:00 Moderate Pace Row

1:00 Bootstrapper Squats

1:00 Tough Pace Row

1:00 Push-up Plank

-Walking Rest 1:00-

AMRAP x 4 MINUTES — Light DBs Needed!

8 DB Bent Over Row

6 DB Strict Press

4 DB Ground to Overhead

2 DB OH Lunge (Hold in either single or double overhead)

Workout

Metcon (AMRAP – Reps)

EMOM x 21 MINUTES

MIN 1 – Max Reps of DB “Bear Complex” (50/35)|(35/20)*

MIN 2 – 2 “No Jump” Rope Climbs** / bootcamp will do seated to standing rope climb

MIN 3 – 20/15 Cal Row

*1 Rep of DB Bear Complex is…

1 Hang Power Clean

1 Front Squat

1 Push Press

1 Front Squat

1 Push Press

**For the Rope Climb, no big jump into the rope. Start climb with feet planted.

(Score is Reps)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Flow Stretching

(No Measure)