Friday

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up

Warm-up (No Measure)

MOBILITY: https://vimeo.com/421202313/676b2c993c

BODY FLOW…

1:00 Cat-Cows

1:00 Elbow to Instep w/ Rotation (each side)

1:00 Tempo Air Squats (5211) (Stay active)

1:00 Wall-Sit

With an empty barbell, perform…

10 Back Squats

8 Cossack Squats

6 Kang Squats

4 Tempo Back Squats (30X1)

Strength

Back Squat (5×5 (30X1)*)

5×5 (30X1)*

Back Squat

(Score is Load)

BOOTCAMP:

4 sets of 10

KB Goblet Squat (35/44)

Rest 1 minute between sets

Workout

Metcon (Weight)

E2MOM x 14 MINUTES

7 Back Squat (155/105)|(135/95) / DBL DB Squat (20/35)

7 Burpee Over Bar / Burpee over Dumbell (lateral)

7 Push Jerk / DBL DB Push Press

(Score is Load)

Cool Down

Warm-up (No Measure)

5:00 Flow Stretching

Min 1: Child’s pose

Min 2: Hip Flexor (R)

Min 3: Hip Flexor (L)

Min 4: Pigeon (R)

Min 5: Pigeon (L)

(No Measure)

Thursday

Training Pit CrossFit (Hollywood, FL) – Pit 30

Daily-5 Warm-Up

Warm-up (No Measure)

MOBILITY: https://vimeo.com/421205089/472d48ecb1

2:00 Cardio Choice

-Rest :30-

EMOM x 1 MINUTES

:30 Jumping Jacks

:30 Alt. Samson Stretches

-Rest :30-

EMOM x 1 MINUTES

:30 Single DB Swings

:30 High Knees

(No Measure)

Push x Pull Strength

Metcon (Weight)

3 SETS ON A 10:00 CLOCK…

10 DB Push Press w/ Slow Lower

7/7 DB Forward Lunges

-Rest as Needed b/t Sets-

(Score is Load)

Push x Pull Workout

Metcon (AMRAP – Reps)

3 SETS

AMRAP x 4 MINUTES

15 Single Arm DB Push Press (L)

15 Single Arm DB Push Press (R)

10 Single Arm DB Up-Down (L)

10 Single Arm DB Up-Down (R)

Max Single DB Lunges in Remaining Time*

-Rest 1:00 b/t Sets-

(Score is Reps)

NCMOBILITY

Warm-up (No Measure)

Check out today’s NCMOBILITY from The Ready State!

Thursday

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up

Warm-up (No Measure)

MOBILITY: https://vimeo.com/421205089/472d48ecb1

EMOM x 4:00

Min 1 – Row (Mod Effort)

Min 2 – 2 Wall Walks + 8 Ring Rows

Into…

EMOM x 4:00

Min 1 – Row (Mod Effort)

Min 2 – 4 Burpees + 8 Jumping Lunges

Extended Warm-up

Warm-up (No Measure)

3 SETS

5-10 Strict Pull-up / Ring Rows

1:00 Handstand Hold / Pike on box hold / 12 DBL DB Overhead Z-Press (20/35)

-Rest as Needed b/t Sets-

***Alternate movements so half of class starts on pull ups while other half does pressing variation to maintain distancing

*Athlete should choose a number for each set that they can do unbroken but is challenging.

(No Measure)

Warm-up (No Measure)

3 SETS

5-10 Strict Pull-up / Ring Rows

1:00 Handstand Hold / Pike on box hold / 12 DBL DB Overhead Z-Press (20/35)

-Rest as Needed b/t Sets-

***Alternate movements so half of class starts on pull ups while other half does pressing variation to maintain distancing

*Athlete should choose a number for each set that they can do unbroken but is challenging.

(No Measure)

Workout

Metcon (Time)

4 ROUNDS FOR TIME

300m Row

30 Plate Ground to OH (45/35)|(35/25)

30 Plate Overhead Lunges

(Score is Time)

Finisher

Metcon (Time)

3 SETS

:30 Plank (elbows)

10 V-ups

:30 Right Side Plank

10 V-ups

:30 Left Side Plank

-Rest 1:00 b/t Sets-

(Score is Time)

Wednesday

Training Pit CrossFit (Hollywood, FL) – Pit 30

Daily-5 Warm-Up

Warm-up (No Measure)

MOBILITY: https://vimeo.com/421208728/05edd80cbd

ON A 5:00 RUNNING CLOCK…

1:00 Cardio Choice

20 Sit-Ups

40 Mountain Climbers

80 Single Unders

Cardio Choice Until End…

(No Measure)

Bodyweight Pump

Metcon (AMRAP – Rounds and Reps)

AMRAP x 5 MINUTES

50 Mountain Climbers

50 Flutter Kicks

(Score is Rounds + Reps)

Full-Body Sweat Workout

Metcon (No Measure)

ON A 10:00 RUNNING CLOCK…

2:00 Cardio Choice

2:00 Max Double Unders

50 Plank Rotations*

then in the remaining time…

Max Wall Sit**

-Rest 2:00-

ON A 8:00 RUNNING CLOCK…

1:00 Cardio Choice

1:00 Max Double Unders

50 Plank Rotations*

then in the remaining time…

Max Wall Sit**

*1 Rep Plank Rotation = Plank Down to Elbows and Back Up.

**Everytime you break, complete 2 Wall Walks.

(No Measure)

Finisher + NCMOBILITY

Metcon (No Measure)

3 SETS

20 Single DB Curls

20 Single DB Behind Head Extensions

20 Hollow Rocks

-Rest as Needed b/t Sets-

then…

Check out today’s NCMOBILITY from The Ready State!

(No Measure)

Wednesday

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up

Warm-up (No Measure)

MOBILITY: https://vimeo.com/421208728/05edd80cbd

3 ROUNDS

1:00 Bike (Increasing effort each round)

5 Inchworms

10 Step Back Lunges

10 Jump Squats

5 Broad Jumps

With a barbell…

2 ROUNDS

5/5 Full Grip Elbow Punches

10 Tall Muscle Cleans

10 Empty BB Front Squats

10 Good Mornings

Strength

Metcon (Weight)

EMOM x 10 MINUTES

Power Clean

+

High Hang Squat Clean

+

Front Squat

*Goal is to start with a moderate load and build to moderate-heavy in first 5 sets. Hold same weight for last 5 sets.

(Score is Load)

BOOTCAMP:

EMOM x 10 Minutes

5 DBL DB Hang Power Clean (20/35)

5 DBL DB Front Squat (20/35)

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

2-4-6-8-10…

Power Clean (45/75) / DBL DB Power Clean

Thruster (45/75)

(Score is Rounds + Reps)

Workout

Tuesday

Training Pit CrossFit (Hollywood, FL) – Pit 30

Daily-5 Warm-Up

Warm-up (No Measure)

MOBILITY: https://vimeo.com/421205089/472d48ecb1

1:00 Cardio Choice

into…

EMOM x 4 MINUTES*

MIN 1 – :45 Single DB Press

MIN 2 – :45 Single DB Front Squats

*Hold DB Across Chest

(No Measure)

Push x Pull Strength

Metcon (Weight)

EMOM x 10 MINUTES

MIN 1 – :50 Max Slow DB Renegade Row*

MIN 2 – :50 Max 3 Air Squats + 3 Tall Jumps

*No Push-Up in Renegade Row.

(Score is Load)

Push x Pull Workout

Metcon (AMRAP – Reps)

EMOM x 15 MINUTES

MIN 1 – :50 Max Single DB Front Squat*

MIN 2 – :50 Max DB Slides

MIN 3 – :50 Max Burpees Over DB

*Hold DB Across Chest.

(Score is Reps)

NCMOBILITY

Warm-up (No Measure)

Check out today’s NCMOBILITY from The Ready State!

Tuesday

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up

Warm-up (No Measure)

MOBILITY: https://vimeo.com/421205089/472d48ecb1

AMRAP x 6 MINUTES

8 Plate G2OH

6 Lunges

30′ Plate Overhead Hold *

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 30 MINUTES

15/10 Calorie Bike

20 Push Press (65/95) (Barbell or DBL DB)

15/10 Calorie Bike

20 Step-ups (24/20)

(Score is Rounds + Reps)

Finisher

Metcon (No Measure)

3 SETS

30 Plate Good Morning

15 Single Leg Glute Bridge-ups R

15 Single Leg Glute Bridge-ups L

(No Measure)

Metcon (No Measure)

3 SETS

30 Plate Good Morning

15 Single Leg Glute Bridge-ups R

15 Single Leg Glute Bridge-ups L

(No Measure)