Thursday

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up

Warm-up (No Measure)

2 ROUNDS

20 Singles

5 Inch Worms + Push Up

5 KB Deadlift

5/5 SA KB Strict Press

Then…

2 ROUNDS

20 Fast Singles

10 Tuck Ups

5 KB Upright Row

5/5 KB Push Press

Skill

Metcon (Weight)

ON A 10:00 RUNNING CLOCK…

Build to Heavy Set of KB Complex:

1 SA KB Deadlift

1 SA KB Sumo DL High Pull

1 SA KB Russian Swing

1 SA KB Hang Clean

1 SA KB Hang Snatch

*Complete entire complex on L-arm then R-arm. After successful completion on both arms, build in load.

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 7 MINUTES

20 Unbroken Double Unders•

7 t2b

5 Strict Dips (Box, Ring or Bar)

-Rest 2:00–

AMRAP x 7 MINUTES

10 KB Sumo DL High Pull (53/35)

7 t2b

5 Strict Dips (Box, Ring or Bar)

(Score is Rounds + Reps)

Tuesday

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up

Warm-up (No Measure)

1 ROUND

1:00 Easy Bike

20 Alt. Groiners

20 KB Deadlifts

into…

2 ROUNDS

1:00 Moderate Bike

16 Alt. Lunge Steps (Bodyweight)

12 RKB Swings

into…

3 ROUNDS

:30 Hard Bike

8 Goblet Lunges

6 American KB Swings

Workout

Metcon (5 Rounds for reps)

5 SETS

2:00 Max Cal Bike

1:00 KB Swing (53/35)|(35/26)

1:00 KB Goblet Lunges

-1:00 Rest b/t Sets-

(Score is Reps)

Finisher

Metcon (No Measure)

“TABATA”

TABATA 1 – Hollow Hold

-Rest 1:00-

TABATA 2 – Deadbugs

*Complete all 8 Rounds of T1 then transition to T2.

(No Measure)

Monday

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up

Warm-up (No Measure)

2 ROUNDS

:45 Row

10 Alt. Groiners

10 Glute Bridges

:30 Shoulder Taps

THEN…

2 ROUNDS

5 Inchworms + Push-up

10 Slamball Deadlifts

10 Barbell Goodmornings

:30 HS Hold/Nose to Wall Hold

Extended Warm-up

Deadlift (3-3-3)

3-3-3

Tempo Deadlift (30×1)*

*Goal is to build from light to moderate-heavy then continue building the DL to workout weight without tempo after 3rd set.

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

8-6-4-2-4-6-8

Deadlift (275/185)*

*After Every Set Complete…

6 strict Handstand Push-ups / no kipping scale with box or db strict press

6 dball g2s (100/70)

(Score is Time)

Friday

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up

Warm-up (No Measure)

Line Drills to get athletes started 25 feet each:

High Knees

Butt Kickers

Side Shuffle

Over/Under the Fence

200m run

Then get DBs out…

1 ROUND

10 Scap Pull-Ups

10 Scap Push-Ups

10 DB Deadlifts

10 Hollow Rocks

1 ROUND

10 Scap Pull-Ups

10 Scap Push-Ups

10 DB Front Squat

10 Arch Rocks

Skill

Warm-up (No Measure)

ON A 8:00 RUNNING CLOCK…

Practice Gymnastic Kipping Pull-up

Progression…

Controlled Kip

Dynamic Kip

Kip + Knees-Up

Single Pull-up

2 Kip – 1 Pull-up – 2 Kip

Connected Kipping Reps

(No Measure)

Workout

Metcon (3 Rounds for time)

3 SETS

30 DB Hang Squat Clean (50/35)|(35/20)

30 Pull-ups or Ring Rows

800m Run

-Rest 1:30 b/t Sets-

*Workout is the DB variation of the Hero Workout “Badger”

(Score is Each Set for Time)

Thursday

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up

Warm-up (No Measure)

2:00 Mono Warm-up — Bike, Run, Row or Ski

into…

CHIPPER WARM-UP (5 min cap)

40 Jumping Jacks

30 Mountain Climbers

20 Jump Squats

10 Alt. Lunge with PVC Pass

10 Barbell Strict Press

10 Alt. Elbow Punches

1:00 Alt. Groiners

Strength

Clean and Jerk (1RM)

ON A 25:00 RUNNING CLOCK…

Build to 1RM Clean & Jerk

*Last Seen 9/4/19

(Score is Weight)

Workout

Metcon (Time)

3 ROUNDS FOR TIME

10 Power Clean (155/105)|(115/75)

10 Shoulder to Overhead

(Score is Time)

Wednesday

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up

Warm-up (No Measure)

1 ROUND

5 Push-Up to Down Dog

:20 Hollow Hold

20 Shoulder Taps

:45 Bike (Light-Mod)

1 ROUND

5 Inch Worm + Push-Up

:20 Hollow Hold

3 Wall Walks

:45 Bike (Mod-Hard)

Workout

Metcon (AMRAP – Reps)

EMOM x 28 MINUTES

MIN 1 – MAX Push-Ups

MIN 2 – 16/13 Cal Bike

MIN 3 – MAX V-Ups

Min 4 – 16/13 cal Row

(Score is Reps)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 Foam Rolling Lat (L)

2:00 Foam Rolling Lat (R)

(No Measure)

Saturday

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up

Warm-up (No Measure)

3 ROUNDS…

:30 Row (EZ → Mod → Hard)

10 Inch Worms → 10 BW Goodmornings → 10 BB Goodmornings

10 Scap Pull-Ups → 5 Tight Kip Swings → 5 Kipping Hanging Knee Raises

Partner Workout

Metcon (Time)

IN TEAMS OF 2…

4 ROUNDS FOR TIME*

20 Deadlift (275/185)|(185/135)

40 Toe 2 Bar

60 Cal Row

*P1 works while P2 rests. Workout must be completed in order. Split reps b/t partners any way.

**Additional Challenge — Double Overhand Grip for the DL and no bar slamming.

-32:00 Time Cap-