Training Pit CrossFit (Hollywood, FL) – CrossFit
Warm-up
warmup The PIZZA game (No Measure)
WARMUP – The Pizza Game:
6 MINUTE running clock. Every person in class gets an Abmat (their “pizza). The “pizza” has to be held OVERHEAD similar to a tray and can not be gripped in any way. If the ab mat is gripped then it’ll be counted as a knocked down pizza = 2 burpees.
Once the game begins, everyone runs around and tries to knock over everyone else’s pizza. A dropped pizza means you have to do 2 burpess or whatever else the coach decides will effectively warm the athletes for the day. There is no pizza guarding, you cannot push others arms off and you CAN NOT grab it with 2 hands or cradle the AB MAT
Strength
Shoulder Press (1×1+ @ 95%)
1×5 @ 75%
1×3 @ 85%
1×1+ @ 95%
*Based on 90% of Heavy 1-Rep. The 1+ is optional to perform an additional heavy rep if the athlete can perform without compromising mechanics.
Week 4 of 9
(Score is Weight)
BOOTCAMP:
15 Min EMOM:
MIN 1 – 10 Strict Press
MIN 2 – 10/10 Bent Over Row
MIN 3 – 15 Overhead Tricep Extension
Workout
Metcon (Time)
FOR TIME
21-15-9
Handstand Push-Up
DBL DB Front Squats (50/35)
-Rest 1:00-
12-9-6
DBL DB Front Squats* (50/35)
Handstand Push-Up
BOOTCAMP:
FOR TIME
21-15-9
Hand Release Push-Up
DBL DB Front Squats (50/35)
-Rest 1:00-
12-9-6
DBL DB Front Squats* (50/35)
Hand Release Push-Up
(Score is Total Time)
*Each time you break in the FS, perform 6 Alt DB Snatches (single DB). If perform unbroken, no snatches performed.
HSPU Option 1: Pike Push-Up
HSPU Option 2: Strict DB Press
Cool Down
Warm-up (No Measure)
FOR RECOVERY
1:30 Elbow to Instep w/ thoracic rotation (L)
1:30 Elbow to Instep w/ thoracic rotation (R)
3:00 Frog Stretch
(No Measure)
Training Pit CrossFit 