Saturday

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up

Warm-up (No Measure)

GUIDED WARM UP…

Row 1:00

100m Run

Bike 1:00

:30s Hollow Hold/Wall Sit/Glute Bridge

10 Push Up to Pike

10 Lunges

Into…

Movement Review

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 35 MINUTES

400m Run

500m Row

1500m Bike

10 D-ball G2S (100/70)

20 Perfect Push-Ups

30 Sit-Ups

40 Walking Lunges

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Flow Stretching & Calm Breathing

(No Measure)

Friday

Training Pit CrossFit (Hollywood, FL) – Pit 30

Warm-up

Warm-up (No Measure)

2 Quick Rounds (5:00 Cap)

10 Wall Ball Front Squats

20 Mtn. Climbers

10 Tuck Ups

20 Jumping Jacks

10 DB High Pulls

Partner Workout

Metcon (Time)

IN TEAMS OF 2 …

FOR TIME**

140 Wall Balls

200m Run

140 Cal. Bike

200m Run

140 Sit-Ups

200m Run

140 Alt. DB Snatch

200m Run

*Valentine’s Day Workout – “CUZ I LOVE YOU”

**P1 Works while P2 Rests. Split reps in any way, but complete in the written order. Partners Run the 200m together!

-18:00 Hard Cap-

(Score is Time)

Friday

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up

Warm-up (No Measure)

Grab a Kettlebell!

1 ROUND

5 Bootstraps

5/5 Thoracic Rotations

10 Scap Push-Ups

100m Run

Into…

3 ROUNDS

10 KB Sumo DL

10 Scap Pull-Ups

5 Kipping Swings

10 Tuck Ups

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 18 MINUTES

15 KB Sumo DL High Pull (70/53)|(53/35)

12 Toes 2 Bar

9 Ring Row or Strict Pull-Up

200m Med Ball Run (20/14)|(14/10)

(Score is Rounds + Reps)

Finisher

Metcon (Weight)

3 SETS*

10 dbl DB Floor Press (Athlete Choice, Unbroken)

20 Slow Tucks-Ups

-Rest as Needed b/t Sets-

(Score is Load)

Thursday

Training Pit CrossFit (Hollywood, FL) – Pit 30

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

8 Cal Row

10 Alt. Plank T-Twists*

20 Walking Lunges

*From a plank, twist into a side plank and create a “T” shape with the body, reaching one arm up to the ceiling.

Workout

Metcon (5 Rounds for time)

EVERY 3:00 FOR 5 SETS

10/8 Cal. Row

30 Russian Twists

20 Alt. DB Front Rack Lunges

(Score is Each Set for Time)

Optional Finisher

Metcon (No Measure)

2-3 SETS

:45 MAX Bicep Curls

:30 Rest

:45 MAX Superman Swimmers

:30 Rest

(No Measure)

Thursday

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up

Warm-up (No Measure)

3-4 SETS (7:00 Time Cap)

10 Alt. Samson Stretches

10 DB Sumo DL (light w/ perfect positions)

10 DB Bent Over Row

25’ Quadruped Crawl

Skill

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…

Practice Your Handstand Push-Ups*

*Different Drills Depending on Level…

Intro – Box HS Push-Up, HS Hold, or HS Negs

Intermediate – Strict or Kipping in Small Sets

Advanced – Deficit Strict or Kipping for Reps

(No Measure)

Workout

“LOVE LOSS” (6 Rounds for time)

EVERY 4:00 FOR 6 SETS

7 Up-Down Devil’s Press (35/20)|(20/15)

14 dbl DB Front Squat

16/13 Cal Bike

-Rest Remainder of the Time-

(Score is Time for Each Set)
*New NCFIT Classic Workout

Wednesday

Training Pit CrossFit (Hollywood, FL) – Pit 30

Warm-up

Warm-up (No Measure)

1 ROUND

10 Box Step-Overs

:30 Cross Body Hold/Side

10 KB Deadlifts

-1:00 Rest // Review-

1 ROUND

5 Box Jump Overs

:30 Cross Body Carry/Side

10 Russian KBS

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES*

10 Box Jump Overs

100m KB Cross Body Carry**

10 Russian KBS

*Goal is to move perfectly through all 14 mins.

**One KB in Front Rack position and one KB in Overhead position. Switch positions at 50m.

(Score is Rounds + Reps)

Wednesday

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up

Warm-up (No Measure)

PARTNER AMRAP – 6 MIN

P1: Row (Moderate to Fast Pace)

P2: Completes (then athletes switch!

8 BB RDL’s

8 BB Hang Muscle Cleans

8 BB Hang Power Cleans

From here, go into a brief 2:00 foam rolling session for the lats and upper back

Workout

Bar Muscle-ups (10 minute skill work)

novice – focus on strength (controlled ring row, assisted pullups, pullups negative

intermediate – strict pullups, kip c2b

adv – bar MU, connecting BMU

Metcon (AMRAP – Rounds and Reps)

AMRAP x 7 MINUTES

1-2-3-4…and so on

Bar Muscle-Ups

Hang Power Clean (205/125)

-Rest 3:00-

AMRAP x 7 MINUTES

Pick-Up Where You Left Off!

(Score is Rounds + Reps)

Finisher

Metcon (No Measure)

3 SETS

30 MB Russian Twists or 15/15 Side Throws

20 Weighted Glute Bridge-Ups (MB or DB)

(No Measure)