This week's training

Aug, 26 - Aug, 31, 2019

MONDAY

SPORTS: ATH

Athletics

A. Hang Power Snatch + Hang Squat Snatch + 3 OHS - 6 sets lifting every 2min B. 5 sets NFT: 5 Hanging Straight Leg Raise 5 V-Ups 5 Tuck Ups 10 sec Hollow Hold

Fitness

A. EMOM x 5 - 10 bar kips B. AMRAP 9min 5 Front Squats 135/95 10 Pushups 15 KBS 53/35 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. 5 RFT: 35 Double Unders Run 200m B. 4 sets for weight: 50m Farmers Carry

Strength

A. Split Jerk 3-3-3-3-3 - Lifting Every 90 sec - moderate - for quality B. 4 sets alternating movements lifting every 90 sec Front Squat 2-2-2-2-2 @ 30X1 Tempo Supine Ring Rows 8-10 Reps @ 20X1 Tempo

Fitness

A. 21-15-9 Push Press 135/95 Burpee Pullups BrainTraining: "What is the hopper model of fitness? How does it inform how we approach our training?"

WEDNESDAY

SPORTS: REST

Athletics Level 1 & 2

A. 12-9-6 Thrusters 155/105 Burpee Box Overs 24/20 B. 3min Couch Stretch Per Side

 

THURSDAY

SPORTS:ATH + STR

Athletics

A. Complete for quality: 10 Bar Muscle Ups OR 20 Challenging Kipping Pullup Variants + 3x 10 Cossack Squats (Barbell Back Rack) B. 3 Rounds NFT: 4 Shoulder Rolls Per Side 40 sec Free or WF Handstand Hold

Strength

A. Deadlift - 3-3-3-3-3-3 - Lifting Every 3min - build to a 3RM, no TnG B. 4 sets NFT: 15 Hanging Knee Raises 15 Slow Hip Extensions (GHD) 30sec Side Forearm Plank (per side)

Fitness

A. 1000m Row Time Trial BrainTraining: "Mobility: How can smashing, stretching, and movement change performance and longevity. How do you do each?"

FRIDAY

SPORTS: ATH opt

Athletics

Choose your Body Day: Guns 3-5 Strict DB Wtd Pullups Max (-1) Strict Pullups Max (-1) Kipping Pullups Rest 3min then 4 sets per arm: 6-8 Banded DB Rows Do both arms then rest 60sec then 4 sets: 10 DB Piston Curls (hold at top) 8-12 BB Curls (slight wide grip) 12-15 Single DB Curls OR BUNS 4 sets: 10 Reps BB Glute Bridge (mini band below kneecaps shoulders on bench) 10 Goblet Squats @ 3030 Tempo (w/ mini band) 20 Walking Lunges Rest 2min

Fitness

A. Push Jerk 1-1-1-1-1 - lifting every 2min B. 5min Max Assault Bike Cals Rest 4min 3min Max Burpees Post score for both calories and burpees

SATURDAY

SPORTS:ATH + STR

Athletics

A. Complete as a team of 3: Row 1000m 50 Clean and Jerk 135/95 Row 1000m 35 Clean and Jerk 185/115 Row 1000m 20 Clean and Jerk 225/155 Partners may split workload any way

Strength

A. 3 sets starting every 4min: 3 OHS 6 Front Squats 9 Backsquats Compare to 6-8-19 B. 4 sets starting every 3min 10-12 DB Bench press 6-8 Strict Wtd Pullups Complete pullups immediately following BP

Fitness

A. Lifting every 2min alternating movements: Deadlift 5-5-5-5-5 Max Strict Ring Dips B. 3min per side Psoas Smash

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