Tuesday

Training Pit CrossFit (Hollywood, FL) – Pit 30

Warm-up

Warm-up (No Measure)

TABATA #1

:20 ON // :10 OFF; 8 ROUNDS

MVMT 1 – Slam Ball Deadlifts

MVMT 2 – Hollow Hold

MVMT 3 – Air Squats

MVMT 4 – Alt. Groiners

-1:00 Rest // Review

TABATA #2

MVMT 1 – Slam Balls

MVMT 2 – Tuck-Ups

MVMT 3 – Wall Sit

MVMT 4 – Mountain Climbers

Workout

Metcon (4 Rounds for reps)

EMOM x 16 MINUTES

MIN 1 – :45 MAX Slam Balls

MIN 2 – :45 MAX Tuck-Ups

MIN 3 – :45 MAX Wall Sit

MIN 4 – :45 MAX Mountain Climbers

(Score is Each Round for Reps)

Tuesday

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP X 6 MINUTES

:30 Double Under/ Double Under attempts

5/5 BB Single Leg RDL

5 BB Strict Press

5 BB Push Press

5 BB Push Jerk

10 Lunges

Strength

Warm-up (No Measure)

10 min skill work on push press, push jerk, split jerk

Metcon (Weight)

5 SETS*

2 Push Press

+

1 Push Jerk

+

1 Split Jerk

*Start moderate-light and build to moderate-heavy set with perfect mechanics. Bar can come from the rack or the floor.

(Score is Load)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP 17

5 push press (115/75)

5 push jerks (115/75)

5 Burpees

25 unbroken Double Unders Task Priority*

*Intro – 75 Fast Single Unders

Intermediate – 25 Double Unders

Advanced – 25 Unbroken Double Unders

(Score is Rds + Reps)

Monday

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up

Warm-up (No Measure)

EMOM X 10 MINUTES:

MIN 1 – Row (EZ then Moderate)

MIN 2 – SLOW Bootstrappers Squats

MIN 3 – Tempo Barbell Good Mornings (3111)

MIN 4 – Cycle thru…3 Barbell RDL + 3 Bent Over Row

MIN 5 – Barbell Back Rack Box Step Ups / 2nd round do box jumps

Strength

Deadlift (Build to Heavy 5-Rep Deadlift)

ON A 15:00 RUNNING CLOCK…

Build to Heavy 5-Rep Deadlift

(Score is Load)

Workout

Christine (Time)

3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″
*BW DL should be considered relatively light and done unbroken.

*14 minute cap

**Last Seen 1/25/19

(Score is Time)

Saturday

Training Pit CrossFit (Hollywood, FL) – CrossFit

Cone warmup game (No Measure)

https://youtu.be/UcL6WlcyBcI

coaches, give each person enough time to finish the warmup movement BEFORE calling “Cone”

Example: if you call out 5 pushups, wait for everyone to finish doing them before calling “cone”. This way everyone has a fair chance to react quickly. It should be a quick reaction type of game

Metcon (No Measure)

teams of 3, finish once everyone has done each station 6 times

**perform all outdoors, weather permitting**

P1 – 200m run

P2 – max sled push (2-45s / 2-25#s) (50m increments, turn around at 100m mark)

P3 – max g2s d-ball (100/70)

**200m run is the switch point, when the running partner returns everyone goes to next station.

Friday

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up

Warm-up (No Measure)

3:00 Bike → :20 Work/:40 Recovery*

*Every round of :20 Work, increase the pace!

Then…

3 ROUNDS

5 Bootstrappers

10 Cossack Squats

10 Scap Pull-Ups

5 Kipping Swings

Partner Workout

Metcon (3 Rounds for reps)

IN TEAMS OF 3…

3 SETS x 3 MINUTES @ EACH STATION*

STATION 1 — Back Squat (185/125) / BC goblet squat (53/35)

STATION 2 — Cal Bike

STATION 3 — Toe to Bar / BC does v-ups

STATION 4 — Rest

*Fight Gone Bad Style. P1 starts on Station 1 / P2 on S2 / P3 on S3 and rotates down. Teammates rotate between stations 1,2,3 and all partners rest at same time for the final station. No additional rest b/t stations.

**Back Squat comes from ground.

(Score is Reps in Each Set)

Finisher

Metcon (No Measure)

4 SETS FOR QUALITY

10 DB Renegade Rows

10 DBL DB Hammer Curls

10 DBL DB Bicep Curls

10 DBL DB Bent Over Row

-Rest as Needed b/t Sets-

(No Measure)

Thursday

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up

Warm-up (No Measure)

PARTNER WARM-UP

1 ROUND

P1: Bike (Mod Pace)

P2: 30 Single Unders + 10 Up Downs

P1: Bike (Mod Pace)

P2: 30 Fast Single Unders + 10 Up Downs

P1: Bike (Mod Pace)

P2: 30 Big Jump Single Unders + 10 Up Downs

Into…

3 ROUNDS

10 PVC Pass Through Lunges

10 Scap Pull Ups

10 Hanging Knee Raises

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

2 Rope Climb

13 Hang Pwr Snatch (95/65)

75 Double Under

(Score is Rounds + Reps)

Finisher

Metcon (No Measure)

3 SETS*

20 Banded Face Pulls

20 Banded Tricep Pull Down

20 Alt. V-Ups

*All sets should be performed with a light or moderate band.

(No Measure)

Wednesday

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP

2 Min Bike (Increase pace every 30s)

Into…

1:00 Groiner Stretch (Left)

1:00 Groiner Stretch (Right)

1:00 Couch Stretch (Left)

1:00 Couch Stretch (Right)

Into…

AMRAP x 4 MINUTES

20 Mountain Climbers

10 BB Back Rack Elbow Punches

5 BB Kang Squats

Strength

Back Squat (1-1-1-1-1)

1-1-1-1-1

Back Squat*

*Start moderate-heavy and build to heaviest single rep.

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES*

2 Muscle-Ups

4 Handstand Push-Ups

8 Alt. DB Hang Snatch (50/35)

*DB SNATCHING NATE — Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his son Parker.

(Score is Rounds + Reps)