This week's training

Nov, 19 - Nov, 24, 2018

MONDAY

SPORTS: ATH

Athletics

A. "Fran" 21-15-9 Thrusters 95/65 Pullups

Fitness

A. "Fran" 21-15-9 Thrusters 95/65 Pullups

TUESDAY

SPORTS:ATH + STR

Athletics

A. AMRAP 16min with a partner alternating full rounds: 10 Clean and Jerk 135/95 50 Double Unders

Strength

A. 4 sets: 100 ft Farmers Carry - Heavy - use DB or farmers handles Rest as needed B. Every 2min x 5 sets: Handstand Walk - pick a distance you can hit relatively consistently and go for control and position OR Hold a 30-45sec wall facing HS hold

Fitness

A. Front Squat 5-5-5-5-5 - squatting every 3min - build in weight, lightest set should be within 80% of heaviest set Follow each set of front squats with a set of 8-12 BB Bent Over Rows B. 3min per leg couch stretch

WEDNESDAY

SPORTS: REST

Athletics

A. 4 RFT: Row 20 Cal 10 Alternating DB Snatch 70/53 15 T2B

Fitness

A. For Time: Run 800m 21 Box Jumps 24/20 21 Ball Slams 40/30 Run 400m 15 Box Jumps 15 Ball Slams Run 200m 9 Box Jumps 9 Ball Slams

THURSDAY

SPORTS:ATH + STR

Athletics

A. 5 RFT: 15 Hang Squat Cleans 95/65 30 Pushups

Strength

A. Front Squat 2-2-2-2-2 - Lifting every 2:30 - Build to a 2RM - all sets within 90% of heaviest B. 3 sets per arm starting every 2min, alternating arms each set 6 Landmine Rows @ 3012 tempo 8 Chinese DB Rows 12+ Single Arm Banded Rows (seated)

Fitness

A. Deadlift 3-3-3-3-3 - Lifting every 2min - build in weight, lightest set should be within 80% of heaviest set B. 5 Rounds for Time: 7 Deadlifts 7 Burpees Over Bar Use 80% of heaviest triple for the deadlift

FRIDAY

SPORTS: ATH opt

Athletics

A. 5 rounds starting every 4min 20/14cal AB 10 Burpee over Bar 5 Box Jumps 30/24

Fitness

A. 5 Attempts Max Ring Support (top of the ring dip) - rest as needed B. 3 rounds for reps: 60 Sec Reverse Lunges 60 Sec Double Unders/Single Unders 60 Sec KBS 53/35 60 Sec Abmat Situps Rest 60 sec

SATURDAY

SPORTS:ATH + STR

Athletics

A. 5 RFT: 20 Wallball 20 KB High Pull 70/53 20 Box Jumps 20in 20 Push Press 75/55 20/15 Cal Row Rest 1min between rounds Compare to 11-1-17

Strength

A. Bench Press 3-3-3-3-3 - Lifting every 2:30 - Build to a 3RM - all sets within 80% of heaviest B. 3 sets per leg starting every 3min, alternating legs each set 6 Single Leg DL @ 3030 tempo 6 Rear Foot Elevated Split Squat 6 Plyo Box Step Ups

Fitness

A. Push Press 3-3-3-3-3 - Lifting every 90 sec build in weight, lightest set should be within 80% of heaviest set B. Tabata Row 8 sets Max Calories in 20sec Rest 10 sec Score total calories

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