This week’s training at Crossfit 214:

May, 22 – May, 27, 2017

MON Athletics Fitness
A. AMRAP 20min
Run 400m
Max OHS at Bodyweight
Record each set of OHS – Score is total OHS
B. 3 sets:
10 Band Pull Aparts
10 Reverse Snow Angels
A. 1000m Row Time Trial
B. 3min per side couch stretch
TUES Athletics Fitness Strength
A. 1000m Row Time Trial
B. 3min per side couch stretch
AMRAP 20min
Run 400m
15 OHS 75/55
15 Burpees over Bar
A1. Backsquat 5×3 reps @ 3211 Tempo – rest 90sec
A2. Strict Weighted Pullups 5x 4-6 reps – rest 90 sec
B. 3 sets:
20 Banded Good Mornings
20 V-Ups
For Parts A progress weight from last week – start by evening sets out trentding toward heaviest set from last week, once sets are across increase by 5-10lbs keeping tempo

WED Athletics Fitness
AMRAP 9min
3 Squat Cleans 135/95
3 Ring Dips
6 Squat Cleans
6 Ring Dips
9 Squat Cleans
9 Ring Dips
… 12, 15, 18, 21 etc
Score Total Reps
A. Backsquat 2-2-2-2-2-2 – rest 90-120sec – lightest set should be within 80% of heaviest set – build to a tough double
B. 3 sets:
Max Strict Pullups
Max Pushups
Rest 2min
Scale to complete at least 5 reps of each – compare to 5-16-17
THURS Athletics Fitness Strength
A. Complete 4 attempts of the Bar Complex:
AMRAP without leaving the bar:
4 Pullups
3 CTB Pullups
2 Bar Muscle Up
Rest as needed between sets – scale as necessary – if you cannot complete these movements RXed this is your opportunity to improve. Do not skip this workout.
B. Bottom to Bottom Tabata Squats
8 Rounds of:
:20 max air squats
:10 rest in the bottom position
Score lowest round
A. Hang Power Clean + Front Squat + Hang Clean – 10 sets building slowly
B. 3 sets:
50m Farmers Carry – HEAVY
Rest while partner carries back

Compare to 5-8-17

A. Every 2min alternating x 20min (5 sets of each)
6-8 Sumo Deadlift – Heavy
Max Strict HSPU / Pike Pushups
If you get to 8 Sumo DL increase weight on subsequent set. TnG is acceptable but not required. Scale HSPU to tough pike pushups, do not limit range of motion with abmats etc.
B. 3 sets:
15 Band Pull Aparts
15 Straddle-Ups
FRI Athletics Fitness
(ATH opt)
A. 3 Rounds for time of:
400m run
20 Hang Power Cleans 95/65
20 Push Press 95/65
“The Ghost”
6 rounds of:
1 minute of rowing (cals)
1 minute of burpees
1 minute of double-under
1 minute rest
SAT Athletics Fitness Strength
“The Ghost”
6 rounds of:
1 minute of rowing (cals)
1 minute of burpees
1 minute of double-unders
1 minute rest
Compare to 2-18-17
A. 5 rounds each with a partner
10 Goblet Squats 53/35
10 KBS
10 Burpees
Partners alternate full rounds
B. 3 sets:
15 Banded Good Mornings
15 Walking Lunges
A. Clean and Jerk to a Max in 15min
B. Every 90 sec x 10
1 Clean and Jerk at 75%
  Crossfit 214 offers open gym for all our folks with unlimited membership any time the gym is open (i.e. classes are running). Please follow the Open Gym policies and defer to classes for use of space and sound. Courtyard access is weather-dependent. Have fun! 1:00pm 4:00pm