This week's training

See workout leaderboards on Beyond the Whiteboard.

 

Sep, 24 - Sep, 29, 2018

MONDAY

SPORTS: ATH

Athletics

A. Backsquat 3-2-1-3-2-1-1-1 - lifting every 2:30 - find a new max - use the same 30X1 tempo as last week on your singles B. 3 sets starting every 2min: 5 Kipping Pullups 5 Toes to Bar Complete each set without leaving the bar

Fitness

A. 5 RFT: 15 DB Deadlift 50/35 12 DB Hang Squat Cleans 50/35 9 DB Push Press

TUESDAY

SPORTS:ATH + STR

Athletics

A. 3 RFT: Row 500m 4 Front Squats 205/145 8 Ring muscle Ups Front squats taken from the floor

Strength

A. Push Press 2-2-2-2-2 @ 31X2 tempo - lifting every 2min B. 3 sets: 10 Supine Ring Rows 10 DB Piston Press (5 per arm)

Fitness

A. Lifting every 90 sec alternating x 5 sets (15min): Even: 4-6 Barbell Press - build Odd: 8-12 Supine Ring Rows B. 10min OH Mobility work

WEDNESDAY

SPORTS: REST

Athletics

A. 2 RFT: Run 800m 3 times through: 5 Pullups 10 Pushups 15 Squats 20 KBS 53/35

Fitness

A. 3 sets: 30 sec Single Unders Rest 30 sec 30 sec R Foot Single Unders Rest 30 sec 30 sec L Foot Single Unders Rest 30 sec 30 sec Power Singles / Double Unders Rest 30 sec B. 500m Row TT

THURSDAY

SPORTS:ATH + STR

Athletics

A. 4 sets each for time starting every 8min: 25/20 Cal AB 25 Burpees Rest the remainder of each round

Strength

A. Deadlift 1-1-1-1-1 - Lifting every 2:30 -All reps within 90% of heaviest single - find a max B. 2 sets: 90 sec Proximal quad and hip flexor smash 25 Banded Glute Bridges

Fitness

A. Lifting every 90 sec alternating x 5 sets each (15min): Even: Front Squat 3 reps heavy Odd: Strict Wtd Pullups 4-6 reps

FRIDAY

SPORTS: (ATH opt)

Athletics

A. OHS 3-3-3-3 - lifting every 2min - All sets within 90% of heaviest B. AMRAP 14min Row 21/18cal 21 OHS 75/55 21 Abmat Situps

Fitness

A. "Annie" 50-40-30-20-10 Double Unders Abmat Situps B. 10min Lower Leg Mobility

SATURDAY

SPORTS:ATH + STR

Athletics

A. 10 RFT: 10 Deadlift 135/95 5 Ring Dips

Strength

A. Clean and Jerk 1-1-1-1-1 - Lifting Every 2:00 - Find a max B. 4 sets: 5 Wtd Strict CTB Pullups 10 DB Front Rack Walking Lunges

Fitness

A. For Time as a Team of 4 Partner 1 and 2: Two Rounds 27 Synchro KB Deadlift 70/53 15 Synchro Burpees Partner 3 and 4: Two Rounds 21 Synchro Front Squats 75/55 12 T2B / Hanging Knee Raises Partners 1,2,3,4: 100 AB Cals

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