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

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Programming Notes. No classes Saturday, Aug. 8 due to the 2015 Tandem Throwdown. Competition starts at 8 a.m. Come out and cheer on your fellow athletes: Amber & Bill M, Ann Marie & Tood N, Coach Kate & Pat S, Kelly B & Tim H, Tracy K & Tim F, Sammy Jo & Nic G, Regina P & Brian C, and Nina A & Jeff A. | Bummed you missed Saturday’s class? Join us Sunday at 9:30 a.m. for Boot Camp or Open Gym. | Tuesday’s, 5:30 p.m., Skills Class focus is Butterfly Pull Ups. Thursday’s, 5:30 p.m., Oly Lift Technique Class focus is on the transitioning between 1st & 2nd Pull of the Clean. | Reminder your friends & family members to join us Tuesday at 6:30 p.m. (or every Saturday at 9 a.m. … except August 8) for a Free Class. Register today.

CrossFit
Strength |Every :90 for 5 rounds
5 Back Squats w/ Pause @70%

MetCon | 10′ AMRAP
100m Shuttle Run (10x10m)
50 Russian KBS (53/35)
10 TTB

Rest 4:00

10′ AMRAP
100 Single Unders
50 DB hang Snatch (40/20)
10 Waiters Lunges (40/20)

Strength & Conditioning
Specific Warm-up: (pvc/empty barbell)
3x(2+2+2) shrug + high pull + power snatch

3x(2+2) push press(behind neck) + snatch
balance

Technique/Drills:
Snatch from Power Position (1-2min r)
2 x 3 empty bar
3 x 3 @45% and 40%
3 x 2 @55%

Front Squat (2min r)
4 x 3 @75%

Snatch pwr post – knee transition w/ high pull (1-2min r)
2 x 3 empty bar
3 x 3 @50%

Accessory Work: (Don’t alternate)
Bent over Row 3 x 10 light

Plantar flexion w/ theraband
3 x 8/foot
Mobility:
Hips: Elbow knee hold 3 x (:30 – 1:00)/leg
Thoracic: Lacrosse ball (ceiling, up/down, across) each side

Boot Camp
It’s Monday Mash Up time!

CrossFit Women
Skill | Hang Power Snatch

Strength | EMOM 6′ | 5 Hang Power Snatch

MetCon | 15′ AMRAP Interruptus
10 Ball Slams
10 KB Swings (35#)
10 Hands Release Push Ups
10 AbMat Sit Ups at 0 – 3 – 6 – 9 – 12

Training Essentials
Week #1, Class #1
Welcome to our new athletes!

Posted in Arlington Heights WOD.