Saturday

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

20 Single Unders

8 Med Ball Deadlift

8 Med Ball Front Rack Lunge (R)

8 Med Ball Overhead Press

8 Med Ball Front Rack Lunge (L)

8 Sit Ups

Workout

Metcon (Time)

FOR TIME

50 Double Unders

50 Sit-Ups

800 m run

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

50 Box Step-Ups (24/20)

50 Kettlebell Swings (53/35)|(35/26)

50 Box Step-Ups

50 Wall Balls

800 m run

50 Sit-Ups

50 Double Unders

(Score is Time)

Friday

Training Pit CrossFit (Hollywood, FL) – Pit 30

Daily-5 Warm-Up

Warm-up (No Measure)

2:00 Cardio Choice

into…

EMOM x 3 MINUTES

:30 High Knees

:30 Air Squats

(No Measure)

Full-Body Strength

Metcon (AMRAP – Reps)

3 SETS FOR MAX REPS

1:15 – DB Seesaw Upright Row

1:15 – DB Sumo Deadlift

1:15 – Alt. V-ups

1:15 – Glute Bridge Hold

(Score is Reps)

Full-Body Sprint Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 7 MINUTES

10 DB Facing Up-Downs

10 Tuck Jumps

10 Weighted Sit-Ups

-1:00 Rest-

AMRAP x 6 MINUTES

8 DB Facing Up-Downs

8 Tuck Jumps

8 Weighted Sit-Ups

-1:00 Rest-

AMRAP x 5 MINUTES

6 DB Facing Up-Downs

6 Tuck Jumps

6 Weighted Sit-Ups

(Score is Rounds + Reps)

Finisher + NCMOBILITY

Metcon (No Measure)

AMRAP x 5 MINUTES

:30 Hollow Hold

10 Glute Bridges

10 Tuck-ups

then…

Check out today’s NCMOBILITY from The Ready State!

(No Measure)

Friday

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

5 Inch Worm + Push-Up

10 Alt Groiners

10 Up Downs

20 Alt Lunges

Workout

Metcon (AMRAP – Reps)

EMOM x 30 MINUTES

MIN 1 – 100 m run

MIN 2 – :50 Max Hand Release Push-Ups

MIN 3 – :50 Max Russian Twists

MIN 4 – :50 Max DBall Ground to Shoulder

MIN 5 – Rest

(Score is Reps)

Thursday

Training Pit CrossFit (Hollywood, FL) – Pit 30

Daily-5 Warm-Up

Warm-up (No Measure)

1:00 Cardio Choice

into…

AMRAP x 4 MINUTES

20 Mountain Climbers

10 DB Upright Row

10 DB Strict Press

10 Air Squats

(No Measure)

Push x Pull Strength

Metcon (Weight)

4 SETS ON A 12:00 CLOCK

10 Slow Lateral Raises

10 Slow Bent Over Reverse Flys

10 Slow Forward Raises

(Score is Weight)

Push x Pull Workout

Metcon (6 Rounds for time)

EVERY 3:00 x 6 SETS

10/10 SA Bent Over Rows

8/8 SA Push Press

6/6 SA DB Deficit Push-ups

(Score is Each Set for Time)

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)

2:00 Bike/Row Increasing pace every :30

Into …

3 ROUNDS

10 PVC Pass Thru + Toe Touch*

10 Bootstrappers

10/10 Moose Antlers

*PVC Pass Thru + Toe Touch = PVC Pass Thru then reach for toes with hands in snatch grip on PVC Pipe

Then… Snatch technique work lead by coach

While Crossfit performs Snatch technique work and Strength Component, bootcamp to perform…

3 or 4 Rounds

1 Mile Bike or 800m run

12/12 DB or KB Bent Over Row

15 Overhead Tricep Extensions

Strength

Power Snatch (1×3)

ON A 15:00 RUNNING CLOCK…

Build to a Heavy 3-Rep Power Snatch

*Start with Light weight at start of 15:00 build to Heavy. Reps do not need to be TNG but should be :05 reset into next lift

(Score is Weight)

Workout

Isabel (Time)

For Time: 30 Snatches, 135# / 95#
BOOTCAMP – 10 Min AMRAP

30 Wall Balls

30 Mountain Climbers

100 m Run

Finisher

Metcon (No Measure)

FOR QUALITY

4:00 Max Hollow Hold*

*Every time you rest, complete 10 Alt. Single Leg V-Ups

(No Measure)

Wednesday

Training Pit CrossFit (Hollywood, FL) – Pit 30

Daily-5 Warm-Up

Warm-up (No Measure)

2:00 Cardio Choice

into…

EMOM x 3 MINUTES

50 Single Unders into Max Lunges

(No Measure)

Bodyweight Pump

Metcon (AMRAP – Rounds and Reps)

AMRAP x 7 MINUTES

10 Up-Down Over DB

20 Alt. DB Toe Taps

30 Crossbody Mountain Climbers

(Score is Rounds + Reps)

Full-Body Sweat Workout

Metcon (AMRAP – Rounds and Reps)

EMOM x 10 MINUTES

MIN 1 – :50 Double Unders

MIN 2 – :50 Alt. DB Hang Snatch

-2:00 Rest-

AMRAP x 10 MINUTES

30 Double Unders

20 Single DB Reverse Lunges

10 Alt. DB Snatch

(Score is Rounds + Reps)

Finisher + NCMOBILITY

Metcon (No Measure)

2 SETS

AMRAP x 2 MINUTES

10 V-ups

20 Russian Twists

-1:00 Rest 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)

EMOM x 8 MINUTES

MIN 1 – :45 Ring Row (or DB Bent Over Row)

MIN 2 – :45 Alt Samson Lunge

MIN 3 – :45 Up-Down Step-Up

MIN 4 – :45 Hollow Rock

Skill

Metcon (No Measure)

EVERY 2:00 FOR 5 SETS…

4-8 Pull Ups* or Ring Rows

100m Jog

*Practice strict strength or kip technique skill as appropriate for individual athlete

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 8 MINUTES

12 Pull-Ups or Ring Rows

12 Box Jumps (20)

200m Run

-Rest 1:00-

AMRAP x 8 MINUTES

9 C2B Pull-Ups or Feet Elevated Ring Rows

9 Box Jumps (24/20)

100m Run

(Score is Rounds + Reps)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Roll Back and Lats

(No Measure)

Tuesday

Training Pit CrossFit (Hollywood, FL) – Pit 30

Daily-5 Warm-Up

Warm-up (No Measure)

1:00 Cardio Choice

into…

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

MOVT 1 – Jumping Jacks

MOVT 2 – Up-Downs

*Both movements = 1 Set

(No Measure)

Push x Pull Strength

Metcon (AMRAP – Rounds and Reps)

5 SETS

AMRAP x 1:30 MINUTES

1 DB Deadlift

2 DB Hang Power Cleans

3 DB Thrusters

-Rest :30 b/t Sets-

*Pick up where you left off.

(Score is Rounds + Reps)

Push x Pull Workout

Metcon (3 Rounds for time)

3 SETS

ON A 5:00 RUNNING CLOCK…

1:00 Cardio Choice

8 DB Up-Downs

10 Renegade Rows

12 DB Hang Squat Clean

-1:00 Rest b/t Sets-

(Score is Each Set for Time)

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)

3 SETS

5 Deadlifts

10 Elbow Punches

5 Front Squat

5 Strict Press

-Rest :20 b/t Sets-

Following the Warm-Up, go into your teaching of the Power Clean and Jerk.

Strength

Metcon (Weight)

ON A 15:00 RUNNING CLOCK…

Build to a Heavy Complex

1 Clean Deadlift

+

1 Power Clean & Jerk*

*Build past workout weight. Reset position after Clean DL, does not need to be connected

(Score is Weight)

BOOTCAMP:

6 Sets

15 KB Deadlift

8 Strict Overhead Press

12/12 Single Leg Elevated Glute Bridge

– Rest 1 minute between sets –

Workout

“THE CALI BEAR” (Weight)

EVERY :30 FOR 20 MINUTES

1 Power Clean & Jerk (225/155)

*Beginners should scale weight to a moderate load and perform 2-3+ reps on the minute, resting as needed to ensure proper mechanics.
BOOTCAMP:

20 Min AMRAP:

10 Devil’s Press (50/35) / (35/20)

800 m run

Monday

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 DB Deadlift

:30 Plank

:30 Cardio Choice

(No Measure)

Full-Body Strength

Metcon (AMRAP – Reps)

EMOM x 6 MINUTES

MIN 1 – :50 Slow Alt. DB Floor Press

MIN 2 – :50 Slow Plank to Pike

-1:00 Rest-

EMOM x 6 MINUTES

MIN 1 – :50 Single DB Swing

MIN 2 – :50 DB Heel Taps

(Score is Reps)

Full-Body Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 8 MINUTES

10 DB Devils Press

20 Tuck-ups

-2:00 Rest-

AMRAP x 8 MINUTES

10 DB Devils Press

20 Tuck-ups

(Score is Reps + Rounds)

Finisher + NCMOBILITY

Metcon (No Measure)

EMOM x 5 MINUTES

10 Single DB Bicep Curls + 10 Single DB Overhead Tricep Extensions

then…

Check out today’s NCMOBILITY from The Ready State!

(No Measure)