This week's training

Jul, 22 - Jul, 27, 2019

MONDAY

SPORTS: ATH

Athletics

A. Complete not for time: 12 reps Skin the Cat OR 3-5 Back Levers / Tuck Back Levers / Spotted Back Levers AND 12 Front to Back Scales per leg B. Complete 3 sets NFT: Accumulate 45sec in freestanding handstand - use spotters as necessary Accumulate 30 sec in a contralateral plank 10 Goblet Squats for depth - moderate The skin the cat progression has been improving shoulder and trunk strength as prep for entry into back lever scaling. If you feel strong doing multiple skin the cats in a row you're ready to start experiencing the back lever progression.

Fitness

A. Every 90 sec alternating movements: Back Squat 4-4-4-4-4 Max Strict Pullups x5 Scale Wtd Pullups to TRX Rows B. 50 Burpees for Time

TUESDAY

SPORTS:ATH + STR

Athletics

A. 4 Rounds each for time: Run 400m 10 Burpee Box Overs 24/20 12 Pullups Rest 2min If any round is more than 10sec slower than the previous round terminate the workout. Goal is even pacing or slight negative split

Strength

A. Backsquat Testing 1-1-1-1-1-1 - Lifting Every 3min - Start singles at loading from last Monday and increase to find a max B. 3min Deadbugs

Fitness

A. AMRAP 12min 3 Power Cleans 135/95 6 Pushups 9 Air Squats BrainTraining: "What Is CrossFit? How is this different than other fitness programs?"

WEDNESDAY

SPORTS: REST

Athletics

A. AMRAP 20min @ steady pace 1 Legless Rope Climb 3 DB TGU R 50/35 3 DB TGU L 50/35 10 Med Ball Situps - Feet 4 ft from wall 20/14

Fitness

BrainTraining: "What are benchmark workouts and why are they important?" A. "Jackie" For Time: 1000m Row 50 Thrusters 45/35 30 Pullups

THURSDAY

SPORTS:ATH + STR

Athletics

A. AMRAP in 10min 50 Bar Facing Burpees 30 OHS 115/75 15 Bar Muscle Ups Compare to 1-26-19

Strength

A. Every 90 sec x 4 sets (12min) 1st) Box Squat 3 reps @ 30X2 @ 55% 2nd) 5 DB Loaded Vertical Jumps + 5 Unloaded Vertical Jumps Keep efforts explosive B. Every 2min alternating x 4 sets: Bent over BB Row 6 reps Strict CTB Pullup 6 reps

Fitness

A. Lifting every 90 sec alternating movements: BB Press 6-6-6-6-6 10 Hanging Straight Leg Raises B. 3 RFT 12/9 Cal AB 12 Box Overs 24/20

FRIDAY

SPORTS: ATH opt

Athletics

A. AMRAP 12min: 100ft Farmers Carry 50lb DB per hand 7 Strict HSPU B. 3 sets NFT: Accumulate 60ec in an L-Sit Accumulate 60sec in a passive hang

Fitness

A. 4 rounds for time starting every 4min: 10 Burpees 400m Run B. Tabata Abmat Situps

SATURDAY

SPORTS:ATH + STR

Athletics

A. 3 Rounds for Time: 30 Double Unders 20 WallBall 20-10/14-9 30 Double Unders 20 KBS 70/53 Compare to 4-9-19

Strength

A. Every 90 sec alternating legs x 4 sets each leg 8 Rear Foot Elevated Split Squats - load with a barbell in the front rack Put rear foot on a box or bench just below patella height B. 3 sets alternating starting every 2min 6-8 Wtd Bar Dips 6-8 Close Grip Bench Press

Fitness

A. Isabelle 30 Power Snatches for Time 135/95 B. 3min per side Couch Stretch

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