Saturday

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up

Warm-up (No Measure)

3 ROUNDS

100m Jog

5 Hang Power Clean

5 Push Press

5 Front Squats

Workout

Metcon (Time)

5 ROUNDS FOR TIME

12 Front Squats (155/105)|(115/75)*

500/400m Row

400m Run

*Bar can come from ground or rack

BOOTCAMP:

5 ROUNDS FOR TIME

24 DBL DB Lunges (35/25)

500/400m Row

400m Run

*Bar can come from ground or rack

(Score is Time)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

400m Walk

(No Measure)

Saturday

Training Pit CrossFit (Hollywood, FL) – Pit 30

Daily-5 Warm-Up

Warm-up (No Measure)

2:00 Cardio Choice

into…

AMRAP x 3 MINUTES

10 Samson Stretches

10 Alt. Leg Swings

10 Alt. Knee to Chest

(No Measure)

Saturday Squats

Metcon (AMRAP – Reps)

EVERY 3:00 x 4 SETS

1:00 – DB Goblet Forward Lunges

1:00 – 1 + 1/2 DB Goblet Squat

1:00 – Plank Hold

-1:00 Rest b/t Sets-

(Score is Reps)

Full-Body Workout

Metcon (AMRAP – Reps)

ON A 2:00 RUNNING CLOCK…

Max Weighted Wall Sit*

-1:00 Rest-

4 SETS FOR MAX REPS

1:00 – Goblet Step-ups

1:00 – Single DB Goblet Swing

-1:00 Rest-

ON A 2:00 RUNNING CLOCK…

Max Weighted Wall Sit

*Use a Single DB or Odd Object.

(Score is Reps)

Friday

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up

Warm-up (No Measure)

2 SETS

100m Run

10 PVC Pass Through

10 PVC Overhead Squats

10 Groiners + Twist

*Bootcamp to begin first WOD after initial warm up section*

CROSSFIT BARBELL WARM UP…

2 SET

8 High Pulls

8 Hang Muscle Snatches

8 Overhead Squats

Strength

Snatch (20:00 to find 1RM/Heavy Single)

Metcon (Time)

20:00 Timecap

800m Run

25 Burpees

50 Air Squats

1:00 Plank

50 Air Squats

25 Burpees

800m Run

Workout

Metcon (Time)

FOR TIME

15-20-25

Power Snatch (95/65)|(65/45)

Box Jumps (24/20)

(Score is Time)

BOOTCAMP:

FOR TIME

15-20-25

American Kettlebell Swing (53/35)

Box Jumps (24/20)

Friday

Training Pit CrossFit (Hollywood, FL) – Pit 30

Daily-5 Warm-Up

Warm-up (No Measure)

2:00 Cardio Choice

into…

EMOM x 3 MINUTES

:30 High Knees

:30 Air Squats

(No Measure)

Full-Body Strength

Metcon (AMRAP – Reps)

3 SETS FOR MAX REPS

1:15 – DB Seesaw Upright Row

1:15 – DB Sumo Deadlift

1:15 – Alt. V-ups

1:15 – Glute Bridge Hold

(Score is Reps)

Full-Body Sprint Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 7 MINUTES

10 DB Facing Up-Downs

10 Tuck Jumps

10 Weighted Sit-Ups

-1:00 Rest-

AMRAP x 6 MINUTES

8 DB Facing Up-Downs

8 Tuck Jumps

8 Weighted Sit-Ups

-1:00 Rest-

AMRAP x 5 MINUTES

6 DB Facing Up-Downs

6 Tuck Jumps

6 Weighted Sit-Ups

(Score is Rounds + Reps)

Finisher

Metcon (No Measure)

AMRAP x 5 MINUTES

:30 Hollow Hold

10 Glute Bridges

10 Tuck-ups

(No Measure)

Thursday

Training Pit CrossFit (Hollywood, FL) – Kids Fitness

Warm-up

Warm-up (No Measure)

MOVEMENT PREP

5:00

Burpulls (Burpee to pull up- vertical jump to bar)

Then

1:00

10 meter Sprint, spin 360

GET READY

1:00 Child’s pose

1:00 Piriformis Stretch each side

Skill Review

Metcon (No Measure)

MOVEMENT PRACTICE

Review Global Movement Skills – Strong Tree and Muscles On then apply to practice of Wall push up and/or incline push up as appropriate to each individual.

Metcon

Metcon (No Measure)

WORK & PLAY

2x

3:00

20 Grasshoppers

10 Wall or floor push ups

1 Kick ball to a target And…

1:00 thumb wrestle in pairs

8:00 Total

GAME

Food Fight

*Food Fight is a game played with soft objects around a 6’x12’ “virtual table” on the floor made of rope, chalk lines, broomsticks or pvc. “Seats” at the table are one or two per side, represented by 2 meter/6 foot lengths (PVC/broomstick). “Food” can be anything super soft, gator skin dodgeballs, zipperless small pillows, bean bags, plastic wrapped paper towel balls, etc.- about 15-20 pieces is a good place to start. Starting from a “seat” and upon “Go” players complete a given exercise (i.e.10 jumping jacks) and then can throw “food”.

BUT…

-Food must CROSS over the table (cannot be thrown directly at a player without crossing the table)

-Players may NOT stand on the table

-Play stops once all food has been thrown, all players help retrieve the “food”

-Once the table has been reset, Coach chooses a second exercise and number of reps and play resumes.

https://youtu.be/NnRj09eDtps

Thursday

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up

Warm-up (No Measure)

2:00 Bike (EZ-Mod)

2 ROUNDS

10 Box Step Ups

10 Scap Pull-Ups

10 Tuck Ups

1:00 Bike (Mod-Hard)

Workout

Metcon (Calories)

AMRAP x 21 MINUTES*

Max Cal Bike

*Every 3:00, beginning @ 0:00, perform 10 DB Box Step-Overs (50/35)|(35/20)/(24/20) + 10 Toes to Bar or 10 V-Ups. 1:30 Cap on DB Box Step-Overs + TTB each round.

(Score is Total Calories)

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

Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 Pigeon Stretch (R)

2:00 Pigeon Stretch (L)

2:00 Forward Fold

(No Measure)

Thursday

Training Pit CrossFit (Hollywood, FL) – Pit 30

Daily-5 Warm-Up

Warm-up (No Measure)

1:00 Cardio Choice

into…

AMRAP x 4 MINUTES

20 Mountain Climbers

10 DB Upright Row

10 DB Strict Press

10 Air Squats

(No Measure)

Push x Pull Strength

Metcon (Weight)

4 SETS ON A 12:00 CLOCK

10 Slow Lateral Raises

10 Slow Bent Over Reverse Flys

10 Slow Forward Raises

(Score is Weight)

Push x Pull Workout

Metcon (6 Rounds for time)

EVERY 3:00 x 6 SETS

10/10 SA Bent Over Rows

8/8 SA Push Press

6/6 SA DB Deficit Push-ups

(Score is Each Set for Time)

Wednesday

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up

Warm-up (No Measure)

4 ROUNDS

30 Singles

5 Deadlifts

5 Strict Press

Strength

2 Push Press + 2 Push Jerk (15:00 to build to moderate-heavy)

Metcon (Time)

BOOTCAMP:

27 – 21 – 18 – 15 – 9

Box Dips

Lateral Raise

Bicep Curl

*100m Run after each round

15:00 Timecap

Workout

Metcon (Time)

FOR TIME

50 Double Unders

27 Shoulder to Overhead (95/65)|(65/45)

6 DBall Ground to Shoulder (100/80)

-Rest 1:00-

50 Double Unders

21 Shoulder to Overhead (135/95)|(95/65)

9 DBall Ground to Shoulder (100/80)

-Rest 1:00-

50 Double Unders

18 Shoulder to Overhead (155/105)|(115/75)

12 DBall Ground to Shoulder (100/80)

(Score is Total Time)

BOOTCAMP:

FOR TIME

75 Single Unders

27 DB Shoulder to Overhead (35/25)

6 DBall Ground to Shoulder (80/60)

-Rest 1:00-

50 Double Unders

21 DB Shoulder to Overhead (35/25)

9 DBall Ground to Shoulder (80/60)

-Rest 1:00-

50 Double Unders

18 DB Shoulder to Overhead (35/25)

12 DBall Ground to Shoulder (80/60)

(Score is Total Time)

Wednesday

Training Pit CrossFit (Hollywood, FL) – Pit 30

Daily-5 Warm-Up

Warm-up (No Measure)

2:00 Cardio Choice

into…

EMOM x 3 MINUTES

50 Single Unders into Max Lunges

(No Measure)

Bodyweight Pump

Metcon (AMRAP – Rounds and Reps)

AMRAP x 7 MINUTES

10 Up-Down Over DB

20 Alt. DB Toe Taps

30 Crossbody Mountain Climbers

(Score is Rounds + Reps)

Full-Body Sweat Workout

Metcon (AMRAP – Rounds and Reps)

EMOM x 10 MINUTES

MIN 1 – :50 Double Unders

MIN 2 – :50 Alt. DB Hang Snatch

-2:00 Rest-

AMRAP x 10 MINUTES

30 Double Unders

20 Single DB Reverse Lunges

10 Alt. DB Snatch

(Score is Rounds + Reps)

Finisher + NCMOBILITY

Metcon (No Measure)

2 SETS

AMRAP x 2 MINUTES

10 V-ups

20 Russian Twists

-1:00 Rest b/t Sets-

then…

Check out today’s NCMOBILITY from The Ready State!

(No Measure)

Tuesday

Training Pit CrossFit (Hollywood, FL) – Kids Fitness

Warm-up

Warm-up (No Measure)

MOVEMENT PREP

3x

10 meter Bear crawl up and back

10 meters up and back 3-5# over the shoulder sandbag carry

GET READY

2x Pigeon stretch 1:00 each side, add angles as kids are able

Skill Review

Metcon (No Measure)

MOVEMENT PRACTICE

APPLYING MOVEMENT SKILLS

Strong Tree, Muscles On, Footprint in the Sand and Waiting In the Outfield: As a group and one at a time,

3x Hinge practice at bench without implement.

3 KB Hinge (DL) 4-12# kg at bench

Metcon

Metcon (No Measure)

WORK & PLAY

2x

2:00 Mountain climbers

2:00 Hollow Holds or progressions

2:00 KB Hinge (DL) 4-12 kg at bench

GAME

Free play legos

EMOM stop to do 3 blocked squats, and 1 great push-up