Thursday

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up

Warm-up (No Measure)

3 ROUNDS

:20 Singles → Fast Singles → Double Unders

10 Groiners

10 Jumping Squats

20 Marching Plank

2 ROUNDS*

5 Inch Worms

5 Behind the Neck Snatch Press

5 Sots press

5 OHS

10 Alt Cossack Squat (back rack optional)

5 Hang Muscle Snatch

*First round with PVC / Second round with barbell.

Strength

Metcon (5 Rounds for weight)

E2MOM x 10 MINUTES

1 Hang Squat Snatch + 2 Overhead Squats

*Start E2MOM at moderate load and build toward heavy, but doable, set. The squat in the HSS does not count toward the 2 OHS.

Workout

Metcon (AMRAP – Rounds and Reps)

“DOUBLE AMRAP”*

AMRAP x 6 MINUTES

1 Hang Squat Snatch (115/75)|(75/55)

3 Overhead Squats

25 Double Unders

-Rest 2:00-

AMRAP x 6 MINUTES

1 Hang Squat Snatch (115/75)|(75/55)

3 Overhead Squats

25 Double Unders

*The squat in the HSS does not count toward the 3 OHS. In total, athlete must complete 1 HSS then 3 OHS for a total of 4 reps before the DUs.

Wednesday

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up

Warm-up (No Measure)

‘Old School Gym Class” Warm-up…

3 ROUNDS

10 High Knees (each)

10 Sit-ups

10 Mountain Climbers (each)

10 Arm Crosses

10 Tuck-Jumps

Extended Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES

MIN 1 – Run 200m

MIN 2 – Max light D-ball g2s

Workout

Metcon (7 Rounds for weight)

7 SETS FOR LOAD*

1 Deadlift

1 Power Clean

1 Hang Power Clean

1 Push Press

1 Push Jerk

1 Split Jerk

-Rest as Needed b/t Sets-

*Sets must be performed unbroken.

Tuesday

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up

Warm-up (No Measure)

BUY IN…

15/12 Cal Bike (Easy Effort)

3 ROUNDS…

10 DBL KB/DB Bent Over Row

25’ Filly Walking Lunge (R)

25’ Filly Walking Lunge (L)

25’ Cross Body Walk (R)

25’ Cross Body Walk (L)

:20 FR Bottom of Squat Hold

BUY OUT…

15/12 Cal Bike (Hard Effort)

Skill

Warm-up (No Measure)

ON a 10:00 RUNNING CLOCK…

Muscle-Up Skill Development

Beginner – Transition Drills

Intermediate – High Ring Drills

Advanced – Mult. Reps or Strict Work

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 16 MINUTES

50/40 Cal Bike

50 Wall Ball (20/14)|(14/10)

10 Ring Muscle-Ups

Monday

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up

Warm-up (No Measure)

EMOM x 8 MIN:

Odd: :50 Bike @ 60% → 70% → 80% → 90%

Even: :50 Samson Lunge Stretch → Alt. Cossack Squat → Tempo Air Squat (31X1) → 5/5 Box Step Downs

Strength

Back Squat (1-1-1-1-1)

Back Squat

-Rest at Least 2:00 b/t Sets-

*Week 7 of Squat Cycle. Start heavy and build toward new 1RM.

Workout

Metcon (Time)

FOR TIME

30-20-10

Kettlebell American Swing (53/35)

Burpee

Saturday

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up

Warm-up (No Measure)

7 MIN PARTNER AMRAP

PARTNER 2 Complete…

1 ROUND OF…

20 MB Russian Twists

10 Box Step Ups

10 MB FS Squats

10 MB G2OH

PARTNER 2 Hold any Static Position…

Plank, Hollow/Tuck Hold, Squat Hold, Active Bar Hang Hold, Chin Over Bar/Ring Row Hold…Partner 2 can switch as needed while Partner 1 works.

Workout

Metcon (Time)

2 ROUNDS FOR TIME

800m Med Ball Run (20/14)

50/40 Cal Row

25 Box Jumps (30/24)

-30:00 Time Cap-

*MB is recommended but weighted run with other objects DB, KB, Sandbag, etc. can work!

Finisher

Warm-up (No Measure)

ON A 3:00 RUNNING CLOCK…

Accumulate Max Plank

-Rest as Needed-

ON A 3:00 RUNNING CLOCK…

Accumulate Max Wall Sit

Friday

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up

Warm-up (No Measure)

4 ROUNDS

:30 Bike

25’ Forward Bear crawl

25’ Reverse Bear crawl

8/8 DB Cross Body Single Leg RDL

6/6 SA Half Kneeling DB Arnold Press

4/4 SA DB Overhead Split Squat

Workout

Metcon (AMRAP – Rounds and Reps)

5 SETS

AMRAP x 4 MINUTES

10 (5L/5R) alternating DB Box Step Up (50/35)|(24/20)

8 D-ball G2S (100/70)

-Rest 2:00 b/t Sets-

*Start each round where you left off*

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

400m Slow Walk Focusing on Calm Nasal Breathing

Thursday

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up

Warm-up (No Measure)

500m Row into…

3 ROUNDS FOR QUALITY (really feeling the positions)

10 Barbell Deadlifts (pause at mid-thigh)

7 Hang Muscle Cleans (open rack further each rep)

5 Front Squats (hold bottom and bounce out of hole slow)

3 Strict Presses (press up hard and push body through bar)

Extended Warm-up

Clean and Jerk (1×1, 10 min)

ON A 10:00 RUNNING CLOCK…

Build to “Heavier” Single Squat Clean and Jerk*

*Immediately before workout, build up quickly to 15-25% heavier than workout weight

“CALIFORNIA LOVE” (Time)

FOR TIME

30 Squat Clean & Jerk* (155/105)

*Athletes must perform 5 Burpees after every 5 reps of C&J. Workout ends with 5 Burpees after the 30th rep.

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Rolling

*Focus on quads and hips