This week’s training at Crossfit 214:

Oct, 23 – Oct, 28, 2017

MON Athletics Fitness
SPORTS:
ATH
A. Row 1000m @ 2k Goal Race Pace
Rest 5min
Repeat

B. 3 sets:
90 sec Seated Straddle
10 Slow Plate Front Squats 15/10

A. Backsquat 6×5 Reps lifting every 90 sec – sets across – increase 5-10lbs from last week

B. 3 sets max strict pullups – rest 2min – increase total by at least 1 rep from last week

TUES Athletics Fitness Strength
SPORTS:
ATH + STR
In 3min complete:
21 OHS 95/65
21 Burpee Over the Erg
Max Calorie Row
Rest 3min

18 OHS 115/75
18 Burpee Over the Erg
Max Calorie Row
Rest 3min

15 OHS 135/95
15 Burpee Over the Erg
Max Calorie Row
Rest 3min

12 OHS 155/105
12 Burpee Over the Erg
Max Calorie Row

For Time:
21-15-9
Power Clean 95/65
Thruster 95/65
A. C&J (70-75-80-85-90%) – Lifting Every 2min
Then (95-101+-101+-101+) Lifting Every 2:30

B. HSPU Skill Practice / Kipping HSPU
After practicing position and kipping technique get in 3 big sets of HSPU – Start with Strict HSPU then as needed switch to kipping HSPU. This is not a test, stay in control and do not go to complete failure

WED Athletics Fitness
SPORTS:
REST
A. Push Press 5-3-1-5-3-1 – second wave heavier than the first.
Build to a tough single

B. For Time:
15-12-9
Power Clean 135/95
Thruster 135/95

A. Hang Power Snatch + OHS – EMOM x 10min

B. 3 Rounds Not for Time
10 Parallette Shoot Throughs
3 Wall Walks

THURS Athletics Fitness Strength
SPORTS:
ATH + STR
A. For Time:
15 Clean and Jerk 135/95
30 Cal Row
15 Burpees

B. Durante Core x 3

A. Passive Hang 4x20sec rest :40

B.3 Rounds each for time:
400m Run
21 KBS 53/35
12 Pullups
Rest 2min between rounds

A. OHS 5×5@ 65% – rest 2min
or
test your 1RM if it is unknown

B. Complete 3 sets of:
Strict CTB Pullups
Kipping/Butterfly CTB
Kipping/Butterfly COB

Scale with a band as necessary. Sets must be done unbroken without leaving the pullup bar. To complete a set you must hit the same number of reps on all three variations of pullups.

FRI Athletics Fitness
SPORTS:
(ATH opt)
AMRAP 22min
Run 400m
2 Round of Cindy
3 Deadlift 315/225
For Time
Row 1000m
50 WallBall
30 Burpee Box Overs
SAT Athletics Fitness Strength
SPORTS:
ATH + STR
“Kia”

3 RFT
7 Snatch 155/105
14 Pullups
21 Wallball 20-10/14-9

“Kia”
Scaled
3 RFT
7 Power Snatch 115/75
14 Jumping Pullups
21 Wallball 20-10/14-9
A. Muscle Up Tech Work:
– Tap Swing work
– Ears between biceps
– Straight leg kip
– False grip holds
– Transition and Ring Thing work
– Etc

B. Complete 3 sets of:
Strict Muscle Ups
Kipping Muscle Ups
Ring Dips

Scale as necessary. Sets must be done unbroken without leaving the rings. To complete a set you must hit the same number of reps on all three movements.

Follow each set of muscle ups with a set of 6-10 controlled glute ham raises

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