This week's training

May, 20 - May, 25, 2019

MONDAY

SPORTS: ATH

Athletics

A. "Helen" 3 RFT 400m Run 21 KBS 53/35 12 Pullups

Fitness

A. Helen 3 RFT: Run 400m 21 KBS 53/35 12 Pullups 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. 4 big sets: Kipping Ring Dips Rest 3min Keep technique solid but also challenge capacity. Do not go to failure. Scale to achieve >5 reps per set B. EMOM x 5 sets: 7 V-Ups 7 Tuck Ups

Strength

A. Every 2min x 5 sets (20min) alternating movements Deadlift 3-3-3-3-3 Push Jerk 3-3-3-3-3 Build to heavy triples in both movements

Fitness

A. Every 90 sec alternating movements: Front Squat (6/4/2) Max Strict Pullups x5 Scale Wtd Pullups to TRX Rows A. Death by Burpees: Death By Burpees. Complete one Burpee on the start of the first minute, two Burpees on the second minute, three Burpees on the third minute, and so on until you can no longer complete Burpees for the number of minutes on the timer

WEDNESDAY

SPORTS: REST

Athletics

A. 3 rounds for reps of: 2min Rope Climbs 2min DB TGU 50/35 Rest 2min Compare to 12-14-18

Fitness

BrainTraining: "What is the Pyramid of CrossFit and how do the levels interact?" A. 21-15-9 T2B OHS 115/75

THURSDAY

SPORTS:ATH + STR

Athletics

A. AMRAP 20min with a partner alternating full rounds: Row 25/18 cal 7 Strict HSPU

Strength

A. Hang Snatch + Snatch - 6 sets building to a tough complex - lifting every 90sec - reset on the ground after the hang snatch, no TnG Reps B. Complete 10 Skin the Cats NFT

Fitness

A. Power Clean (5/3/1) - lifting every 2min B. 3 RFT: Run 200m 21 Air Squats 9 Hang Power Cleans 155/105 Post score for both calories and burpees

FRIDAY

SPORTS: ATH opt

Athletics

A. For Time: 60/42 cal AB 20 Bar Muscle Ups 120ft Double KB Front Rack Walking Lunges 35/26s

Fitness

A. AMRAP 12min 12 Alternating DB Snatch 50/35 12 Box Overs BrainTraining: "What is inflammation? What activities are pro and anti inflammatory? How does one manipulate inflammation to optimize performance?"

SATURDAY

SPORTS:ATH + STR

Athletics

A. AMRAP 10min: 5 Power Cleans 205/135 10 Toes to Bar Compare to 8-28-18 B. 3min per side proximal quad smash

Strength

A. Front Squat 1-1-1-1-1-1 - lifting every 2min - Build to a max B. 3 sets: 7 DB Pull Overs - Slow and controlled 9 Supine TRX Rows 11 Reverse DB Flys Minimize rest between movements - rest 90-120sec between sets

Fitness

A. Angie For time: 100 Pullups 100 Pushups 100 Situps 100 Squats Scale to 75, 50 or 30 reps as appropriate

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