This week's training

See workout leaderboards on Beyond the Whiteboard.

 

Jul, 16 - Jul, 21, 2018

MONDAY

SPORTS: ATH

Athletics

Fitness

QuickFit

A. Standing BB Press - 4-4-4-4-4 - lifting every 2min - all sets within 80% of the heaviest set B. AMRAP 7min 50 Double Unders 10 OHS 135/95
A. 21-15-9 Row Cal Thrusters 75/55 Burpees
A. Three sets each for time: Assault Bike 12/9 Cal 15 Burpees Start a new set every 4min

TUESDAY

SPORTS:ATH + STR

Athletics

Strength

Fitness

QuickFit

A. AMRAP 9min 5 Bar Muscle Ups 7 Front Squats 145/105 9 Bar Facing Burpees Compare to 2-26-18
A. Deadlift 1-1-1-1-1 - Lifting Every 2:30 - All sets within 90% of heaviest set - hit a heavy single for the day or a new PR if you're feeling it B. 3 sets NFT: 3-5 Skin the Cat on Rings One set max V-Ups 90 sec per side psoas smash
A. Push Jerk 5-5-5-5-5 - lifting every 2min - build in weight B. 15-12-9-6-3 Shoulder to OH 115/75 Pullups
A. AMRAP 7min 5 DB Front Squats 50/35 5 DB Push Press 5 Strict Pullups

WEDNESDAY

SPORTS: REST

Athletics

Fitness

QuickFit

A. "Tommy V" For Time: 21-15-9 Thruster 115/75 12-9-6 Rope Climbs B. 10min Wrist mobility
A. 5 Attempts Max Ring Support (top of the ring dip) - rest as needed B. AMRAP 10min 10 KBS 53/35 10 Pushups
A. 5 RFT: Row 200m 20 Situps 20 Walking Lunges

THURSDAY

SPORTS:ATH + STR

Athletics

Strength

Fitness

QuickFit

A. "Tabata This" Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up Rest 1 minute Tabata Sit-up The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".
A. Clean and Jerk 2-2-2-2-2 - Lifting Every 3:00 - Build to a tough triple - All sets must be within 80% of your heaviest double B. B. 3 sets starting every 3min: Max Strict Muscle Ups OR Max Kipping Muscle Ups OR Max False Grip Ring Pullups Compare to last week
A. 4 sets: 5 TRX OHS 7 Zercher Squats Toes on 5lbs Plates w 2 sec hold in the bottom of the squat B. Liftng Every 2min Alternating x 5 sets (20min) E: OHS 4-6-8-6-4 - build O: Supine Ring Rows 8-12 tough reps
A. 3RFT Run 400m 21 KBS 12 Burpees

FRIDAY

SPORTS: (ATH opt)

Athletics

Fitness

QuickFit

A. 4 rounds each for time starting every 6min: 20 Unbroken KBS 70/53 Sprint 400m 10 Burpees rest the remainder of each round
A. Nancy 5 Rounds for Time: Run 400m 15 OHS 95/65
A. AMRAP 10min 10 Wallball 30-10/20-9 10 Toes to bar / Hanging Knee Raises

SATURDAY

SPORTS:ATH + STR

Athletics

Strength

Fitness

A. Barbell TGU - take 12min to find a tough but solid heavy single on each arm - weight must be completed contolled on both sides to "count" B. Three sets stating every 7min Max Cals in 90 sec Rest the remainder Record cals for each effort
A. 4 sets: 16 Alternating Back Rack BB Weighted Step Ups 16 Walking Lunges (no external load) B. 4 sets of Stagger Grip Strict Pullups - Starting every 2min - alternate top hand each set Stagger pullups use the double pullup bars, one hand on the top bar (pronated) one hand on the bottom bar (supinated). ROM is elbow of top arm straight at the bottom, chin over top bar at the top
A. Hang Power Snatch + Power Snatch + Snatch - lifting every 90 sec x 8 sets (12min) - build in weight as technique allows B. 6 Rounds for time: 30 Double Unders / 60 Single Unders 15 Power Snatch 75/65

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