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

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Programming Notes. Are you ready to PR? It is 1RM Week for Strength & Conditioning cycle athletes. The next Strength & Conditioning cycle starts the week of November 3. | Take time to introduce yourself to the new athletes starting Training Essentials Monday morning & evening. | Be sure to register for Fit4T5 and Rowing Boot Camp. Classes are capped at five athletes for Fit4T5 and seven athletes for Rowing Boot Camp. | Know someone ready to commit to achieving their health & fitness goals? Encourage them to join us for our Free Class Challenge Tuesday at 6:30 p.m. or Saturday at 9 a.m. | Registration is now open for the November 10 – December 21 CompuTrainer session. No previous CompuTrainer experience necessary. | The October Athlete Email Bulletin is out. If you didn’t receive a copy last week, let Coach Karen know.

Strength | Skill
5×10 (5 per leg) Barbell Step Ups, increase weight w/ each set

MetCon | For Time
Deadlifts (65-70% of max)
100m Run After Each Round

Strength & Conditioning
Test Week
CrossFit Total
1RM Back Squat
1RM Press
1RM Deadlift

CrossFit Women
Strength | Front Squat 6-6-6-6-6+
Work up to a heavy six, ensuring flawless form & technique along the way. If you exceed 10 reps on the final set, be sure to add weight the next time you front squat.

Skill | Pull Up Descents 5 x 5 x 3-5 seconds / descent
Start with chin over par, arms flexed at elbow. Lower from this position as slowly as possible until arms are fully extended.

MetCon | Four Rounds For Time
2 Laps Bear Crawl
15 KB Deadlift (53#)
15 KB Swings (35#)



Boot Camp
Happy Monday! Join Coach Jason for today’s Boot Camp.

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

Posted in Arlington Heights WOD.