Thursday

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up

Warm-up (No Measure)

3 ROUNDS

100m Run

10 Barbell Strict Press or DBL DB Strict Press

10 Tall Jumps

Review complex while Bootcamp begins,

5 Rounds for Time:

20 Squat Jumps

100m Run

1:00 Plank

– Rest :30 Seconds Between Sets –

Strength

Metcon (Weight)

ON A 15:00 RUNNING CLOCK…

Build to a Moderate-Heavy Complex of…

2 Push Jerk + 1 Split Jerk*

*Bar can come from the rack or floor.

(Score is Weight)

Workout

Metcon (Time)

5 ROUNDS FOR TIME

400m Run

12 Push Jerks (155/105)|(115/75) or 12 DBL DB Push Press (35/25)

(Score is Time)

Wednesday

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up

Warm-up (No Measure)

4 SETS (:20 ON / :10 OFF)

MOVT 1: Jumping Jacks

MOVT 2: KB Sumo Deadlift

MOVT 3: Supinated Grip Bar Hang or 5 Ring Rows

MOVT 4: Russian KBS

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

60 Double Unders

20 Russian KB Swing (70/53)|(53/35)

5 Strict Chin-Ups or 10 Ring Rows

(Score is Rounds + Reps)

Post-Workout Strength

Metcon (Weight)

3 SETS FOR QUALITY

12/12 Single KB Farmer Bulgarian Split Squats (53/35)*

200m Single Arm KB Farmer Carry**

*KB held on same side as “back” leg

**Switch arms as needed

(Score is Weight)

Tuesday

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up

Warm-up (No Measure)

2 ROUNDS

16 Jumping Jacks

8 PVC Pass Throughs

8 Up Downs

8 PVC OHS

Into…

2 ROUNDS

6 Snatch Deadlift or DBL DB Deadlift

6 BB Snatch Grip Push Jerk or 6 DB DBL Push Press

6 Cossack Squats

6 Burpees

Following the warm-up, take athletes through your Snatch progression, while bootcamp performs…

20 Minute AMRAP:

800m Run

20 Lateral Raises

20 Rear Delt Raises

20 Tricep Kickbacks/Arm

Strength

Power Snatch (Establish a 3RM Power Snatch)

ON A 20:00 RUNNING CLOCK…

Establish a 3RM Power Snatch

(Score is Weight)

Workout

Isabel (Time)

For Time: 30 Snatches, 135# / 95#
BOOTCAMP: 45 DBL DB G2OH for time (35/25)

Monday

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up

Warm-up (No Measure)

2 ROUNDS

10 Groiners

10 Air Squats

10 Sit Ups

Into…

2 ROUNDS

10 Alt V-Ups

5 BB or DBL DB Muscle Clean

5 BB or DBL DB Front Squats

Following the Warm-Up, go into your teaching of the Squat Clean and Tempo Front Squat!

Extended Warm-up

Metcon (Weight)

4 SETS

3 Tempo Front Squats (3030)*

OR

Bootcamp

5 Sets

10 DBL DB Tempo Front Squats (3030)

*Weight stays moderate across all 4 Sets. Tempo should be consistent for every rep.

-Rest as Needed b/t Sets-

(Score is Weight)

Workout

Metcon (Time)

FOR TIME*

18-15-12

Front Squats (135/95)|(95/65) OR DBL DB Front Squats (30/20)

25-25-25

Sit-Ups

-Rest 2:00-

12-9-6

Front Squats (185/135)|(135/95) OR DBL DB Front Squats (40/30)

25-25-25

Sit-Ups

-Rest 2:00-

20 Front Squats (135/95)|(95/65) OR DBL DB Front Squats (40/30)

(Score is Time)**

*Bar comes from the ground.

Sunday

Training Pit CrossFit (Hollywood, FL) – Pit 30

Daily-5 Warm-Up

Warm-up (No Measure)

2:00 Cardio Choice

into…

EMOM x 3 MINUTES

7 Burpees into Max Single Unders

(No Measure)

Bodyweight Pump

Metcon (AMRAP – Rounds and Reps)

AMRAP x 6 MINUTES

6 Burpee w/ Extra Push-Up

12 Walking Lunges

24 Double Unders

(Score is Rounds + Reps)

Sunday Sweat

Metcon (No Measure)

EMOM x 24 MINUTES

MIN 1 – :45 Jumping Lunges

MIN 2 – :45 Mountain Climbers

MIN 3 – :45 Cardio Choice

MIN 4 – :20 / :20 Side Plank

MIN 5 – :45 Up-Down + Side Shuffle*

MIN 6 – Rest

*Up-Down + Side Shuffle = 3 steps out + 3 steps back

(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 Air Squats

7 DB Deadlifts

5 Inch Worm + Push Up

(No Measure)

Saturday Squats

Metcon (Weight)

EMOM x 12 MINUTES

MIN 1 – :50 Super Slow DB Goblet Squats

MIN 2 – :50 Single DB Russian Swings

MIN 3 – :50 Wall Sit

(Score is Weight)

Saturday Squats

Metcon (AMRAP – Reps)

5 SETS FOR MAX REPS

1:00 Max DB Goblet Squats

1:00 Max DB Glute Bridges*

1:00 Max Air Squats

1:00 Max Single DB Romanian Deadlift

-Rest 1:00 b/t Sets-

*Hold single DB on hips

(Score is Reps)

Saturday

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up

Warm-up (No Measure)

1:00 Bike (EZ) or 200m Run

Into…

AMRAP x 3 MINUTES

6/6 Single Leg Glute Bridges

6 Barbell RDLs or DBL DB RDLs

6 Alt. Step-Ups

Into…

1:00 Bike (MOD) or 200 M Run

Strength

Metcon (Time)

3 ROUNDS FOR TIME

50/40 Cal Bike or Row

20 Deadlifts (205/155)|(185/135) or DBL DB/KB Deadlifts (70/53s)

50 alternating Box Step-Ups (24/20)

(Score is Time)

Finisher

Metcon (No Measure)

3 SETS FOR QUALITY

1:00 Side Plank (R)

:30 Max Alt. V-Ups

1:00 Side Plank (L)

(No Measure)

Friday

Training Pit CrossFit (Hollywood, FL) – Pit 30

Daily-5 Warm-Up

Warm-up (No Measure)

1:00 Cardio Choice

into…

AMRAP x 4 MINUTES

10 Glute Bridges

5/5 Single DB Deadlift

10 Sit-Ups

(No Measure)

Full-Body Strength

Metcon (Weight)

5 SETS ON A 10:00 CLOCK…

20 Single DB Glute Bridge Floor Press

20 Single DB Bent Over Rows

(Score is Weight)

Full-Body Workout

Metcon (AMRAP – Reps)

TABATA, 8 SETS EACH (:20 ON / :10 OFF)

TABATA 1 – Alt Sit-Thrus

TABATA 2 – Sit-Ups

TABATA 3 – Single DB Ground to Overhead

TABATA 4 – Cardio Choice

-Rest 1:00 b/t Tabatas-

(Score is Reps)

Finisher + NCMOBILITY

Metcon (No Measure)

1 SET

:45 Plank

-:15 Rest-

:45 Side Plank (R)

-:15 Rest-

:45 Side Plank (L)

-:15 Rest-

:45 Plank

-:15 Rest-

1:00 Hollow Hold

(No Measure)

then…

Check out today’s NCMOBILITY from The Ready State!

Friday

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 3 MINUTES

10 Bootstrappers

10 Alt Groiners

20 Shoulder Taps

Into…

AMRAP x 5 MINUTES

8 Single DB Front Squat

8 Single DB Push Press

10 Scap Pull-Ups

20 Single Unders

Skill

Metcon (No Measure)

EMOM x 10 MINUTES

MIN 1 – 2 Strict Toes to Bar + 3 Perfect Kip Swing + 4 Kipping Knees to Chest**

MIN 2 – :40 Smooth Single, Double or Triple Under Practice* / ***

*Goal here is to build confidence and not get riled up by tripping up.

(No Measure)

*** Bootcamp

Min 1: 15 Slow Leg Raises

Min 2: :40 Single Unders or Jumping Jacks

Workout

Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 toes-to-bars

24 double-unders

50-lb/35-lb dumbbells
** Sub 12 sit ups for bootcamp instead of toes 2 bar, and 48 singles or 24 lateral hops

Thursday

Training Pit CrossFit (Hollywood, FL) – Pit 30

Daily-5 Warm-Up

Warm-up (No Measure)

2:00 Cardio Choice

into…

3 SETS (:20 ON / :10 OFF)*

MOVT 1 – Jumping Jacks

MOVT 2 – DB Alt. Snatch

*Both movements = 1 Set

(No Measure)

Push x Pull Strength

Metcon (Weight)

EVERY 3:00 x 4 SETS

10 DB Push Press

12 DB Deadlifts

20 DB Russian Twists

(Score is Weight)

Push x Pull Workout

Metcon (AMRAP – Reps)

EMOM x 15 MINUTES

MIN 1 – :45 Alt DB Hang Snatch

MIN 2 – :45 Burpees

MIN 3 – :45 Plank

(Score is Reps)

NCMOBILITY

Warm-up (No Measure)

Check out today’s NCMOBILITY from The Ready State!