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

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Programming Note: Starting today, Coach Scott will be programming the CrossFit workouts as well as the S&P and PowerBuilding. Note the additional Mobility component!

CrossFit:
STRENGTH/SKILL
Pull up – 30 total reps in fewest # of sets
Front Squat – 6/6/6/6 increasing load

METCON
3 Rounds
400M Run
20 Deadlifts (145#)(100#)
20 Pushups
10 Deadlifts (145#)(100#)
10 Pushups

MOBILITY
Seated Hip Stretch leaning forward while sitting tall and placing ankle on opposite knee

Strength & Power:
Foundations:
Clean Progression 3 sets x 3
Clean 3 sets x 3
Squat 4, 4, 4, 4+
Bench 4, 4, 4, 4+
Chin up 3 x 6 jump with negative
Prowler Walk 5 sets x 1 lap

Performance:
Clean Progression 3 sets x 2 up to 55%
Clean and Jerk 3 sets x 3 @ 75%
Squat 4, 4, 4, 4+ @ 75%
Bench 4, 4, 4, 4+ @ 75%
Chin up 30 reps in fewest # of sets
Prowler Walk (add weight) 5 sets x 1 lap

PowerBuilding:
Squat 70% 5×5, 50% 2×12
Push Press 80% 5×6
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:

WOD
Tabata Wall Sits w/ 6# MB OH
Recover 2′
15′ AMRAP | For Total Rounds + Reps
Row 250m
10 KB Swings (30#)
10 Hands Release Push Ups
Recover 2′
Tabata Wall Sits w/ 6# MB OH
Recover 2′
50 AbMat Sit Ups | For Time

MOBILITY
Seated Hip Stretch leaning forward while sitting tall and placing ankle on opposite knee

 

Posted in Arlington Heights WOD.