07.07.14 | CrossFit, Strength & Power, PowerBuilding, and CrossFit Women

The EAD | CFAH Community was well represented among the more than 1,200 runners at Sunday's Frontier Days 5k & 10k.  Congrats to top 10 age group finishers Kevin T, Kelly B, Bob D, Ron F, Nate F, Laura R, and a special congrats to Coach Jim who earned USATF All American honors for his 10k finish time.

The EAD | CFAH Community was well represented among the more than 1,200 runners at Sunday’s Frontier Days 5k & 10k. Congrats to top 10 age group finishers Kevin T, Kelly B, Bob D, Ron F, Nate F, Wendy R, Laura R; to all the student and adult athletes who ran; and a special congrats to Coach Jim who earned USATF All American honors for his 10k finish time.

CrossFit:
Skill / Strength:
Deadlift 3-3-3-3-3
Ball Slams 3 x 15

WOD: 3 rounds for time (17:00 time cap):
20 Wall Ball shots
20 Shoulder-to- Overhead 75/55#
20 Box Jumps 24/20″
20 Clean High Pulls 75/55#
20 Calories Rowing

Strength & Power:
Foundations:
Vertical Jump 3 sets x 3
Jerk 4 sets x 3
Front squat 5, 5, 5+
Press 5, 5, 5+
Deadlift (DOH) 3 sets x 5
Ring Row 3 sets x 12

Performance:
Box Jump 4 sets x 3
Jerk 4 sets x 3 @ 70%
Front squat 5, 5, 5+ @ 70%
Press 5, 5, 5+ @ 70%
Deadlift (DOH) 5 sets x 5 @ 60%
Ring Row 3 sets x 10-20

PowerBuilding:
Squat 60%x5, 70%x4, 75%6×2
Push Press 85%4×2, 65%2×10
Barbell Lunge 6, 6, 6, 12
Goblet Squat 6, 6, 6, 12
Barbell Row 6, 6, 6, 12
Dip 4 x AMAP
DB Press (neutral grip) 6, 6, 6, 12
Pull up 4 x AMAP

CrossFit Women:

Strength | 3 x 8 Ring Dips + Power | 3 x 2 Laps Prowler Push

WOD | Variety Intervals | For Total Rounds + Reps
3′ Work Interval
30 Wall Ball Shots (16) + AMRAP Row (kcal)
Recover 2′
4′ Work Interval
Run 400m + AMRAP 10 Atomic Sit Ups & 10 Hands Release Push Ups
5′ Work Interval
Row 1000m + AMRAP Burpees

Posted in Arlington Heights WOD.