01.19.15 | CrossFit, Strength & Conditioning, CrossFit Women, Boot Camp, and Training Essentials

Programming Notes. Congrats to the athletes who challenged themselves this weekend at the Icebox Classic. Congrats to the podium finishers: Steve S, 2nd place, Intermediate Division; Kurt Mc, 1st place, and Tim H, 3rd place, Beginner Division; and finalist, Intermediate Division, Coach Michelle. Too many PRs to count, and simply a stellar showing by all! | Just two spots remain for Coach Kate’s Gymnastics Skills Workshop. The workshops starts this Saturday. | Take time to introduce yourself to the January 19 Training Essentials athletes Greg, Mike, Frank & Kevin. Also, be sure to welcome the January 5 Training Essentials graduates as they enter classes this week — Kim H, Victorya, Todd & Tim B.

Congrats to the EAD | CFAH athletes who competed and those who came out to cheer them on this weekend at the Icebox Classic. Check out event photos on our Facebook Page.

Congrats to the EAD | CFAH athletes who competed and those who came out to cheer this weekend at the Icebox Classic. Check out event photos on our Facebook Page.

CrossFit
Strength:
EMOM x 10
1 hang power clean + 1 hang clean + 1 front squat (60-65% of clean)

Metcon:
5 rounds for total reps:
3:00 on, 1:00 off of:
10 burpees
15 pull ups
20 wall balls (20/16)

Strength & Conditioning
Snatch 2/50, 2/60, 2/70, 2/80, 1/85, 1/90
Power Clean 2/50, 2/60, 2/65, 2×2/70
Back Squat 3/60, 3/70, 3/80, 2/85, 3/80
Deadlift 3/80, 3/85, 2×2/90
Press 4×3/75

3 rounds for time:
8 Pull ups
12 Push ups
16 Squats

CrossFit Women
Skill | Pull Up Descents | 6-6-6-6 x 3 seconds / descent with 2′ rest between sets
Start with chin over bar, arms flexed at elbow. Lower from this position for 3 seconds (from chin over bar until arms are fully extended). Enlist support from a partner if you are not yet able to control your descent. If you can complete 4-8 Dead Hang Pull Ups, place a DB between your ankles and complete the descent. If you can complete 9 or more Dead Hang Pull Ups, complete the follow set scheme 3-5-3-5 with 2′ rest between sets.

“Bear Cub” | Five Rounds | One Minute Rest Between Rounds | One Barbell
Don’t set the barbell down until the 5 movements are complete
1 Deadlift
1 Power Clean
1 Jerk
1 Front Squat
1 Push Press
1 Back Squat
10 Double Unders or 1 minute practice (no conversion)

Boot Camp
Welcome in the new week with a 4:30 p.m. or 6:30 p.m. class.

Training Essentials
Week One, Class #1
Take time to introduce yourself to our newest athletes.

Posted in Arlington Heights WOD.