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

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Programming Reminders. The next Training Essentials sessions start the week of October 6 | Registration is now open for Gymnastics Skill Development Series with Coach Kate. Free Class Challenge Tuesday at 6:30 p.m. and Saturday at 9 a.m. Invite your friends to join us!

EMOM x 7:00
1 Press, 1 Push Press, 1 Push Jerk @ 70% of press
AMRAP 14:00
Buy IN: 800m run
7 Box Jumps (24/20)
7 Deadlifts (155/125)

Strength & Conditioning
EAD Strength & Conditioning will help the competitive and “every day” athlete improve strength, power, explosiveness, speed, agility, and flexibility; increase work capacity; improve body composition; and optimize health and wellness. This class is perfect for anyone ready to work hard, focus on technique, commit to 2-4 classes per week, and get results. Today’s programming will be posted on the White Board.

CrossFit Women
Strength | Split Jerk (from rack) 6-6-6-6+
Warm up to working load, then complete the set scheme. If you exceed 10 reps on the final set, increase the load the next time you Split Jerk (from rack).

MetCon | “Card Sharks” | Accumulate as Many Cards as Possible 30′ Time Cap
Partner A works while Partner B holds an Extended Arm Plank; Partners then switch positions before drawing the next card
2 Box Jumps / Step Ups
3 Lunges
4 Air Squats
5 KB Swing
6 Jumping Pull Ups
7 DB Deadlifts
8 Med Ball Ground to Overhead
9 SA Alt DB Snatch
10 Body Row
J Run
Q Row
K Atomic Sit Ups
A Russian Twist

Diamond = 8 Reps or 100m | Hearts = 10 Reps or 250m | Spades = 14 Reps or 400m | Clubs = 20 Reps or 800m

Boot Camp
EAD | CFAH Boot Camp is a challenging and fun mix of bodyweight, kettlebell, dumbbell, and plyometric movements, plus indoor rowing and a variety of surprise elements. This class is scaled to athlete skill and experience level. Come prepared for individual, duo or team events. Today’s programming will be posted on the White Board.

Mobility & Recovery
A mix of core stability progression, band stretching, self-myofascial release, dynamic stretching and more to support recovery and prevent injury.

Training Essentials
Week One, Class #2

Posted in Arlington Heights WOD.