This week’s training at Crossfit 214:

Jun, 26 – Jul, 1, 2017

MON Athletics Fitness
SPORTS:
ATH
A. Push Press 5×8 – Lift every 1:45
B. 3 sets:
Farmers Carry 50m Heavy – Handles or DB, no KB
6 Cossack Squats per leg – weight with light DB, emphasis on ROM
For Time:
21-18-15-12-9-6
Push Press 75/55
KBS 53/35
TUES Athletics Fitness Strength
SPORTS:
ATH + STR
A. Three Rounds for Time:
Row 500m
21 Burpees
Run 400m

Compare to 3-28-17
B. 3 sets:
Max Strict CTB Pullups
OR
Max Strict COB Pullups
Rest 2min

A. Backsquat 8 reps Every 2min x 4 sets – progress loading from last week
B. 4 sets:
Standing BB Press 6-8 reps
-rest 60 sec-
Supine Ring Rows 10-12 tough reps
-Rest 60 sec-
A. Backsquat 6×5@ 60% of 1RM +5lbs – Perform these every minute on the minute x 6min
If 1RM is unknown test a 1RM, or if you missed last week complete that session
B. 4 sets:
8 Single Leg Single Arm KB Deadlift per leg (contralateral)
10 Tuck Ups + Max Hollow Hold
WED Athletics Fitness
SPORTS:
REST
5 rounds for reps of:
1 minute of box jumps 24/20
1 minute of wall-ball 20-10/14-9
1 minute of rowing (cal)
Rest 1 minute after each round
Record reps for each round

A. 4 sets:
10 Bar Kips
3 Wall Walks
Complete for movement quality
B. Bottom to Bottom Tabata Squats – Score lowest round
Compare to: 5-4-16
THURS Athletics Fitness Strength
SPORTS:
ATH + STR
A. Butterfly/Kipping Pullup Skill Dev
B. Handstand Strength Work
4 sets:
4-8 Ring HSPU (box scaling)
5 Press Compressions (rower)
Rest as needed between movements

Skill days like today may not feel like a “good workout” but will enhance your ability to perform when the time comes to add intensity. For example, the handstand walk is a great training tool for shoulder and trunk conditioning but if you can’t walk on your hands it doesn’t help you much. Build your skill, awareness, and strength today. If in your head you’re thinking “I’ll never walk on my hands” just look around. People accomplish things in the gym every day that at one point seemed impossible. Why would you be any different?

A. Three Rounds for Time:
Row 500m
21 Burpees
Run 400m

Compare to 3-28-17
B. 3 sets:
Max Strict CTB Pullups
OR
Max Strict COB Pullups

A. Split Jerk 3-3-2-2-1-1-1
Built to a max
B. Power Clean + Front Squat + Hang Clean – 6 sets building, last 3 sets tough
FRI Athletics Fitness
SPORTS:
(ATH opt)
A. Starting Every 5min x 3 sets:
15 Thrusters 115/75
15 CTB Pullups
15 Burpees

Record time for each set

A. Power Snatch 3-3-3-3-3
Compare to 6-1-17
B. For Time:
21-15-9
Power Snatch (use 60% of heavy triple from A)
Box Jump 24/20
SAT Athletics Fitness Strength
SPORTS:
ATH + STR
In a team of 5 complete 2 rounds through the circuit follow the leader style:
15/12 AB Cal
15 Toes through Rings
15 DB Clean and Jerk 50s/35s
15 HSPU
Time stops when final partner finishes the second set of HSPU.
AMRAP in 25min with a partner
30 Wallball 20-10/14-9
30 Pullups
30 Burpees
30 Abmat Situps

One partner working on the AMRAP at a time. Partners may switch as often as they want. After a switch occurs the partner tapping out must complete a 200m run before they can tap back in

A. 4 sets:
Max Strict Muscle Ups
-Rest 60 sec-
AMRAP (-1) Kipping Muscle Ups
-Rest 3min-
OR
Max Strict Pullups
-Rest 60 sec-
AMRAP (-1) Kipping Pull Ups
-Rest 3min-
B. 3 sets:
Goblet Squat 10 reps Mod-Heavy
Banded Glute Bridge 15 Reps
DB Front Rack Walking Lunge 20 Steps Moderate
OPEN GYM WEEKDAYS & SAT SUN
  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