This week's training

See workout leaderboards on Beyond the Whiteboard.

 

Sep, 9 - Sep, 14, 2019

MONDAY

SPORTS: ATH

Athletics

A. "Shea" AMRAP 21min: 5 Power Snatch 135/95 17 Wallball 20-10/14-9 35 Double Unders

Fitness

A. Helen 3 RFT: Run 400m 21 KBS 53/35 12 Pullups BrainTraining: What is the difference between the Fitness and Athletics program. (difference is familiarity and complexity, not capacity or level of difficulty. 2-3mos of consistent Fitness training should prepare you nicely for Athletics)

TUESDAY

SPORTS:ATH + STR

Athletics

A. Complete for quality: 10 Combo of Bar MU / Glide Kips OR 20 Challenging Kipping Pullup Variants + 3x 10 Shrimp Squats per side B. 3 Rounds NFT: 4 Shoulder Rolls Per Side - From Standing 30sec Accumulated L-Sit

Strength

A. Thruster 3-3-3-3-3-3 - Lifting every 2min - Build to a 3RM - taken from the rack B. 4 sets NFT: 3 Skin the Cats / German Hang 10 DB RDL

Fitness

A. Every 90 sec alternating movements: Front Squat 2-2-2-2-2 Max Strict Pullups x5 Scale Wtd Pullups to TRX Rows B. 4 sets: 30sec Max Burpees Rest 30 sec Score total completed reps

WEDNESDAY

SPORTS: REST

Athletics Level 1 & 2

A. On a rolling clock: Every 90sec x 5 sets: 20 KBS 53/35 Immediately into: Every 90sec x 5 sets: 15 Thrusters 75/55 Immediately into: Every 90sec x 5 sets: 10 Burpee Pullups Compare to 4-15-19

 

THURSDAY

SPORTS:ATH + STR

Athletics

A. Power Snatch + OHS + Hang Squat Snatch + Snatch - 6 sets building - Lift every 2min B. 3min per side Couch Stretch

Strength

A. Deadlift 1-1-1-1-1-1 - 1sec pause below kneecap - LIfting every 2min B. 4 sets starting every 2min: 8 DB Bent Over Row (bilateral) 4 Broad Jumps

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

FRIDAY

SPORTS: ATH opt

Athletics

Choose your body day: Guns A. 4 sets alternating movements 8-12 Bar Dips - 1 sec pause in the bottom 8-12 DB Bench press Rest 60sec between movements OR Buns A. 4 sets: 6 Zercher Squats 12 Sumo Deadlift 15 Wtd Hip Extension (GHD) Rest 2min bt sets All B. 3 sets NFT: 15 GHD Siups 10 Up Pushup Plank to Tuck (TRX)

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. For time as Teams of 3 100/70 Calorie Row 100 Box Jump Overs 24/20 100 Power Snatches 95/65 10 Rope Climbs 100 Power Snatches 75/55 100 Box Jump Overs 24/20 100/70 Calorie Row (30 Minute Cap)

Strength

A. Front Squat + Split Jerk - 8 sets starting every 2min - build B. 4 sets: Double KB Front Rack Carry 50m - Heavy Rest as needed

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