Tuesday

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up

Warm-up (No Measure)

1:00 Bike (start :20 easy→ :20 moderate→ :20 hard)

Then go into…

2-3 ROUNDS:

5 Inch Worms + Push-Up

10 Scap Pull-Ups

10 KB Goblet Squats (pause :01 at the bottom)

10 KB Good Mornings

Workout

Metcon (Weight)

EMOM x 24 MINUTES

MIN 1 – 3 Front Squats (205/135)

MIN 2 – 12/10 Cal Bike

MIN 3 – 3 Rope Climbs

MIN 4 – :45 Static Hold (Athlete Choice**)

*Bar for the Front Squat is from floor

**Options for Static Hold…

Hollow Hold

Superman Hold

Plank Hold

L-Sit

Wall-Sit

Tuck Hold

Bar Hang

Ring Support Hold

Bottom Dip Hold

KB Front Rack Hold
Log your weight for the Front Squat.

Monday

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up

Warm-up (No Measure)

3-5 Minutes of Foam Rolling then…

AMRAP x 5 MINUTES

10 Glute Bridges (pause :01 at the top)

10 Barbell Elbow Punches (5/arm with empty barbell)

5 Strict Press (pause :01 at the top)*

5 Burpees Over Bar (can jump over Jump Rope if needed)

20 Single Unders (or 10 DU)

Strength

Push Press (10RM)

ON A 12:00 RUNNING CLOCK…

Establish 10RM Push Press*

*Max 2 attempts at 10RM

Workout

Metcon (3 Rounds for time)

EVERY 4:00 x 3 SETS

15 Burpee Over Bar

20 Push Press (115/75)

25 Box Jump (24/20)

Optional Finisher

Metcon (Time)

FOR TIME*

Hit a 4th Set of the Workout!

*Rest at least 3:00 minutes after the end of the workout, then hit a 4th & final set!

Saturday

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up

Warm-up (No Measure)

Class 400m jog (or 2:00 bike/row if cannot run)!

Then…

4 ROUNDS

:20 Mt Climbers

:20 Bottom of Squat Hold

:20 Inch Worms

Workout

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
*bootcamp will do jumping pullupsnand double KB push press

*Plate Good Mornings, Empty Barbell Good Mornings are good for back extensions

*KB swing is (53/35)

Cool Down

Warm-up (No Measure)

FOR RECOVERY*

4:00 Calf & Ankle Work on KB or Bar

4:00 Dragon Stretch

*Each exercise is 2:00 on one side and 2:00 on opposite.

10/11/19

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

AMRAP 7

4 PVC pass throughs

4 below knee muscle snatch (empty bar)

4 behind neck push press (empty bar)

2 over bar up-downs

2 burpee over bar

Crossfit Games Open 20.1 (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 95 lb/65lb

10 bar-facing burpees

Time cap: 15 minutes

Group Stretch (No Measure)

stretch after class

Thursday

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up

Warm-up (No Measure)

Game Time!

Then…

2 ROUNDS…

20 Jumping Jacks

20 Mountain Climbers

20 Lunges

20 Hollow Flutter Kicks

20 Air Squats

10 Groiners with Twist

10 Forward Leg Swings (each side)

10 Lateral Leg Swings (each side)

Recovery Workout

Metcon (No Measure)

EMOM x 10 MINUTES

MIN 1 — AMRAP of 10 Double Unders + 5 Double DB Snatch (light)

MIN 2 — Row or Bike, Moderate Effort

-Rest 3:00-

EMOM x 10 MINUTES

MIN 1 — AMRAP of 5 Med Ball Hang Squat Clean + 5 Med Ball Strict Press

MIN 2 — Row or Bike, Moderate Effort

*This recovery effort is to set-up tomorrow’s Open Workout. Pre-gameday, we want a good sweat, lots of ROM, and walk away feeling great. During this year’s Open we will see a new format every week.

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Rolling or 5:00 Flow Stretching

Wednesday

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up

Warm-up (No Measure)

2 ROUNDS Increasing Effort on Bike in Round 2…

1:30 Bike

14 Step Back Lunges

7 Bent Over Row (w/ empty barbell, :02 pause at chest)

7 Jump Squats (focus on powerful, not high jump)

7 Barbell Good Morning

Then into a more specific barbell warm-up…

2 ROUNDS

5 Slow Deadlifts (pausing at mid-thigh)

5/5 Full Grip Elbow Punches

10 Tall Muscle Cleans

Strength

Power Clean (5×3)

5×3

Power Clean*

*Today’s goal is to hit 5 moderate-heavy triples at the same weight across. No misses and perfect mechanics. This is not 3RM.

Workout

“ELIZA-PLUS” (Time)

FOR TIME

27-21-15-9

Power Clean (135/95)|(95/65)

Ring Dip or HR Push-up

Optional Finisher

Warm-up (No Measure)

3 SETS

15 Barbell Bent Over Rows (Supinated Grip)

15 DB Strict Press (Light)

Tuesday

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up

Warm-up (No Measure)

3-4 ROUNDS…

100m Row *Legs Only → 100m Row *Arms Only→ 200m Row *Arms + Legs

8/8 DB Filly Lunges

10 DB Bent Over Rows

10 DB Death March

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES

400m Row*

15 Up-Downs

10 Strict Pull-ups

*Reset the rower before the start of each round.

Warm-up (No Measure)

FOR RECOVERY*

3:00 Lat Rolling

3:00 Banded Distraction

3:00 Pec Smash with Ball or Bell

*Each exercise is 1:30 on one side and 1:30 on opposite.

Cool Down