This week's training

Jun, 24 - Jun, 29, 2019

MONDAY

SPORTS: ATH

Athletics

A. Backsquat 5x5 +5-10lbs from last exposure - lifting every 2:30 B. 3 sets starting every 3min Max Reps Supinated Grip Strict CTB Pullups

Fitness

A. Every 90 sec alternating movements: Back Squat 6-6-6-6-6 Max Strict Pullups x5 Scale Wtd Pullups to TRX Rows B. 50 Burpees for Time

TUESDAY

SPORTS:ATH + STR

Athletics

A. 3 RFT: 75 Double Unders 50 Air Squats 21/18 Cal Row B. 3min Deadbug

Strength

A. 100m Sprint @ 80% Effort x 4 - Run to the 200m turnaround point and walk / jog back. Rest interval should be ~3-4:1 B. 3 sets NFT: 15 GHD Situps 50m OH DB Carry L 50m OH DB Carry R Compare to 5-16-19

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

Fitness

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

THURSDAY

SPORTS:ATH + STR

Athletics

A. Complete not for time: 10 reps Skin the Cat 10 Front to Back Scales per leg B. Complete 3 sets NFT: Accumulate 45sec in freestanding or wall facing handstand 20 GHD Situps

Strength

A. Deadlift 1-1-1-1-1-1-1 - Lifting every 2:30 - build to a max - must complete 7 reps within 90% of heaviest B. 3 sets: 10 Double KB Push Press 8-12 Supine Bar Rows

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

Fitness

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

SATURDAY

SPORTS:ATH + STR

Athletics

A. "Elizabeth" 21-15-9 Squat Cleans Ring Dips

Strength

A. Front Squat 1-1-1-1-1-1 - @3511 Tempo - lifting every 2min B. 3 sets of: 8-12 Banded Rows + Drop set of 8-12 reps 8-12 Banded Pull Downs + Drop set of 8-12 reps Rest 90 sec

Fitness

A. "Games Elizabeth" 21-15-9 Power Cleans Ring Dips Scale ring dips to jumping RD or pushup variants

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