This week's training

See workout leaderboards on Beyond the Whiteboard.

 

May, 21 - May, 26, 2018

MONDAY

SPORTS: ATH

Athletics

Fitness

QuickFit

A. Hang Squat Clean 6-4-2-5-3-1 - Lifting every 2min - second wave heavier than the first B. Strict Ring Dips - Max reps every 3min x 3 - with a full second pause at the top and the bottom of each rep - scale to complete at least 5 on each set
A1. Front Squat 5-5-5-5-5 - rest 30 sec A2. Strict Pullups 5-10 reps - rest 60 sec B. 4 Min in the bottom of the squat - each time you break do 10 burpees
A. 21-15-9 Row Cal Wallball 30-20/20-9

TUESDAY

SPORTS:ATH + STR

Athletics

Strength

Fitness

QuickFit

A. 11.1 AMRAP 10min 30 Double Unders 15 Power Snatch 75/55 B. 3 sets: 10 V-Ups 10 Tuck Ups 10 Hollow Rocks 10 Windshield Wipers Rest as needed
A. Push Jerk 3-3-3-3-3 - Lifting every 2:30 - lightest set within 80% of heaviest set B. EMOMA x 12min (3 sets) 8 Single Leg Deadlift R 8 Bench Supported DB Row R 8 Single Leg Deadlift L 8 Bench Supported DB Row L
A. "Grace" For Time: 30 Clean and Jerk 135/95
A. 5RFT: 7 DB Hang Power Clean + Push Press 200m Run

WEDNESDAY

SPORTS: REST

Athletics

Fitness

QuickFit

A. 4 rounds for Reps: 20 sec Max Cal AB Rest 40 sec 20 sec Max Cal Row Rest 40 sec 20 sec Max Burpees Rest 40 sec
A. Deadlift 1-1-1-1-1-1-1 - Lifting every 90 sec - Build to a heavy single for the day B. For Time: 30-20-10 WallBall 20-10/14-9 15-10-5 Burpees
A. AMRAP 6min 5 Burpee Pullups 5 DKB Front Squats 53/35

THURSDAY

SPORTS:ATH + STR

Athletics

Strength

Fitness

QuickFit

A. Every 4min x 4 Run 400m Goal is to maintain as fast of a sustainable pace as possible B. Ring Muscle Up Tech Work: 3 sets max strict muscle ups OR 3 sets max kipping muscle ups OR 10min practice on rings
A. Backsquat 3-3-3-3 - Lifting Every 2min - Hold a 3 second pause in the bottom of each rep B. Weighted Strict Pullup 3-3-3-3-3 - Lifting Every 90 sec - lightest set within 80% of heaviest set - calculate load lifted as body weight + external load - Progress from 5-10-18
A. 4 Rounds for time: 400m Run 50 Air Squats
A. 21-15-9-15-21 KB Deadlift Walking Lunges Air Squats

FRIDAY

SPORTS: (ATH opt)

Athletics

Fitness

QuickFit

A. 5 RFT: 20 Wallball 20-10/14-9 20 KBS 53.35 Compare to 5-5-2016
A. BB Press 6-6-6-6-6 - Lifting every 2min B. Tabata Mashup - 8 sets: 20sec Max Abmat Situps Rest 10sec 20sec Max DB Push Press 50/35s Rest 10 sec
A. Every 5min x 3 sets Max Reps DB Bench Press 70/50s Row 250m @ 100% Rest the remaining time of each round

SATURDAY

SPORTS:ATH + STR

Athletics

Strength

Fitness

A. In a team of 5: 4min Max Reps Dog Sled Push 15 meters at 270/180 then complete for time 50 Tire Flips 100 Box Jumps onto Tire 200m Tire Roll
A. Bench Press 1-1-1-1-1 - lifting every 2:30 - Either set a new PR or get 5 singles over 90% of your heaviest single for the day B. 4 sets each for time starting every 3min Row 150m @ 100% Set up eatch row as an interval on the monitor to get accurate times Compare to 5-12-18
A. Bar Kip 4x10 Reps EMOM B. Partner Cindy With a partner complete AMRAP 20min: 5 Pullups 10 Pushups 15 Air Squats Partners switch off full rounds

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