This week's training

See workout leaderboards on Beyond the Whiteboard.

 

Aug, 20 - Aug, 25, 2018

MONDAY

SPORTS: ATH

Athletics

Fitness

QuickFit

A. 8 sets - High Hang Snatch (pockets) + Hang Snatch (below knee) - lifting every 90 sec - moderate loading for position and speed B. 3 RFT: 20 Hang Power Clean 95/65 20 Front Squats 20 Push Press
A1. Back Squat 5-5-5-5-5 - rest 30 sec A2. Weighted Strict Pullups 2-4 reps x 5 sets - rest 60 sec Scale Wtd Pullups to jumping (wtd) negatives x 2-3 reps B. 4 Min in the bottom of the squat - each time you break do 10 burpees
A. 4 sets each for time starting every 4min: 30 Unbroken KBS Sprint 200m

TUESDAY

SPORTS:ATH + STR

Athletics

Strength

Fitness

QuickFit

A. AMRAP 20min 5 Pullups 10 Pushups 15 Squats 20 Cal Row
A. Backsquat 3-3-3-3 @ 3211 Tempo - lifting every 2min - progress from last week, all sets within 80% of heaviest - goal is perfect squat technique. Lower the weight until it's perfect B. 5 sets starting every 90sec: 5 Perfect Ring Swings
A. Helen 3 RFT: 400m Run 21 KBS 53/35 12 Pullups
A. For Time: 15 DB Hang Squat Cleans 50/35 30 Burpees 15 DB Hang Squat Cleans 50/35

WEDNESDAY

SPORTS: REST

Athletics

Fitness

QuickFit

A. EMOMA x 20min Even: 12/9 Cal AB Odd: 12 Burpees Score number of completed rounds B. Spend 5min in the bottom of the squat
A. AMRAP 12min 3 Power Cleans 135/95 6 Pushups 9 Air Squats
A. AMRAP 10min 10 Supine Bar Rows 20 Walking Lunges

THURSDAY

SPORTS:ATH + STR

Athletics

Strength

Fitness

QuickFit

A. For Time: 21-15-9 HSPU DB Squat Cleans 50/35s
A. Sumo Deadlift 3-3-3-3-3 - Lifting every 90 sec - All sets within 80% of heaviest - build to a tough triple B. 3 sets starting every 2:30: 5-8 Strict Wtd CTB Pullups 20 V-Ups
A. AMRAP 22min with a partner Row 250m 15 Wallball 10 Box Jumps 24/20 One partner working at a time, alternate full rounds
A. Tabata Mashup :20 sec Max Ball Slams :10 rest :20 sec Max AbMat Situps :10 sec rest x 8

FRIDAY

SPORTS: (ATH opt)

Athletics

Fitness

QuickFit

A. 7 RFT: 100m DB Farmers Carry 50/35s 5 Box Jumps 30/24
A. Push Press 5-5-5-5-5 - Lifting every 2min B. 5 RFT: 10 Toes to Bar / Bar Kip + Knee Raise 20 Air Squats
A. 3 RFT: 30m Farmers Carry 130/85 per hand 15 Burpees

SATURDAY

SPORTS:ATH + STR

Athletics

Strength

Fitness

A. For Time 50 Box Jumps (24/20 in) 50 Jumping Pull-Ups 50 Kettlebell Swings 35/26 50 Walking Lunges 50 Knees-to-Elbows 50 Push Press (45/35 lb) 50 Hip Extensions 50 Wall Balls (20-10/14-9 lb) 50 Burpees 50 Double-Unders
A. OHS 5-3-1-5-3-1-1-1 - lifting every 2min - build to a max, second wave heavier than the first B. 3 sets: 8 BB Back Rack Step up to Lunge per leg (moderate) 12 Landmine Row per Arm (moderate)
A. 3 sets: 90 sec Single Unders 30 sec rest B. 5min Max Assault Bike Cals Rest 4min 3min Max Burpees Compare to 10-6-17

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