This week's training

See workout leaderboards on Beyond the Whiteboard.

 

Mar, 25 - Mar, 30, 2019

MONDAY

SPORTS: ATH

Athletics

A. 19.5 Retest OR "Nancy" 5 RFT: 400m Run 15 OHS 95/65 Compare to: 6-29-18

Fitness

A. Helen 3 RFT: Run 400m 21 KBS 53/35 12 Pullups

TUESDAY

SPORTS:ATH + STR

Athletics

A. "Flight Simulator" 5-10-15-20-25-30-35-40-45-50 and back down Unbroken sets of double unders Compare to 8-13-18 B. Side Forearm Plank 3x30sec per side

Strength

A. Backsquat 5x5 @ 70% lifting every 2min B. 4 sets starting every 4min: 3-5 Strict Weighted Pullups - Switch Grip 8 DB Pullover @ 4211 Tempo 15 Seated Band Pulldowns (per arm) Minimize rest between movements. Do not alter order

Fitness

A. Every 90 sec alternating movements: Front Squat 6-6-6-6-6 Max Strict Pullups x5 Scale Wtd Pullups to TRX Rows B. Death by Burpees: Death By Burpees. Complete one Burpee on the start of the first minute, two Burpees on the second minute, three Burpees on the third minute, and so on until you can no longer complete Burpees for the number of minutes on the timer

WEDNESDAY

SPORTS: REST

Athletics

A. 4 RFT: Row 21/15cal 15 Push Press 75/65 9 Burpees Over Bar

Fitness

BrainTraining: "What is the Pyramid of CrossFit and how do the levels interact?" A. 21-15-9 T2B OHS 115/75

THURSDAY

SPORTS:ATH + STR

Athletics

A. 30 Muscle Ups or 50 Strict Pullups for time: 30 sec working 30 sec rest 15min Time Cap Compare to 4-1-16

Strength

A. RDL 3-3-3-3-3 @ 3111 Tempo - lifting every 2min - No straps, pronated grip only, take bar from the rack above the knee B. Standing BB Press 6-6-6-6-6-6 - lifting every 2min - all sets within 90% of heaviest

Fitness

A. Power Clean 3-3-3-3-3 - lifting every 2min B. 3 RFT: Run 200m 21 Air Squats 9 Hang Power Cleans 155/105 Post score for both calories and burpees

FRIDAY

SPORTS: ATH opt

Athletics

A. 4 sets: 5 BB Bench Press mod-heavy 15 Unbroken Pushups Rest 2min B. 4 sets: 8 Bench Supported DB Row per Arm 15 Supine Ring Row Rest 2min C. Tabata Abmat Situps Score lowest round

Fitness

A. AMRAP 12min 12 Alternating DB Snatch 50/35 12 Box Overs BrainTraining: "What is inflammation? What activities are pro and anti inflammatory? How does one manipulate inflammation to optimize performance?"

SATURDAY

SPORTS:ATH + STR

Athletics

A. "Cindy" AMRAP 20min 5 Pullups 10 Pushups 15 Squats

Strength

A. Power Snatch 2-2-2-2-2 - Lifting Every 90 sec - Build to a heavy double B. Power Snatch 7x1 @ 90% of A. lifting every 90sec C. 3 sets: 10 TRX Hamstring Curl 10 Hanging Straight Leg Raises

Fitness

A. Angie For time: 100 Pullups 100 Pushups 100 Situps 100 Squats Scale to 75, 50 or 30 reps as appropriate

OPEN GYM

WEEKDAYS & SAT

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!

SUN

1:00pm 4:00pm