09.23.15 | CrossFit, Strength & Conditioning, Boot Camp, CrossFit Women, Mobility & Recovery, and Training Essentials


8:00 to find Max Height Box Jump

Inspired by “White”
AMRAP 30:00
3 Rope Climbs (18 Body Rows)
10 TTB
21 OH Lunge Steps (45/25)
400m Run

Strength & Conditioning
Transition / Testing Week (to establish benchmark loads)
Monday & Tuesday
1RM Snatch
1RM Clean
5RM Back Squat

Wednesday & Thursday
5RM Front Squat
1RM Press
3RM Deadlift

Friday & Saturday
1RM Jerk (from blocks)
5RM Bench Press
5RM OH Squat

Boot Camp
Kick off the second part of your week with Coach Web at 4:30 p.m. and Coach Jim at 6:30 p.m.

Mobility & Recovery
Get your stretch on with Coach Web tonight, then be sure to join Yogi Larry on Saturday at 8 a.m. for the new Yoga For Athletes class.

CrossFit Women
Be sure to record your max loads for all movements over the coming weeks. You will calculate working weights for all workouts based on the tested loads.

Strength | Load Testing
5RM Deadlift
5RM Floor Press

MetCon | “On the Clock” | For Total Reps
Five Minutes
Row 500m
AMRAP 3 Sets Cone Reach Plank + 12 Atomic Sit Ups (each set = 1 rep)
Rest 2 Minutes

Four Minutes
Run 250m
AMRAP Wall Sits (20 seconds on / 10 seconds off | 20 seconds = 1 rep)
Rest 2 Minutes

Three Minutes
Row 250m
+ AMRAP Hands Release Push Ups
Rest 2 Minutes

Two Minutes
Run 100m
+ AMRAP Air Squats

Training Essentials
Week #2, Class #5

Posted in Arlington Heights WOD.