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

Programming Notes. Take time to introduce yourself to the athletes joining us starting this week for Training Essentials. The final Training Essentials sessions of 2014 begin the week of December 15. Encourage your friends to join us. | Info to come on the new EAD | CFAH Performance Fueling Prescription … just in time for your New Year’s Resolution. Info meeting Monday, Dec. 15. | Youth Athletic Development Holiday Camp registration is now open. The six-class session runs Tuesday, Wednesday & Friday, 10:30 a.m. – 11:30 a.m., December 22 – January . Separate classes for athletes ages 8-12 and 13-15. Athletes ages 16 and above are eligible for regular classes after successful completion of Training Essentials. See Coach Karen for more info. | Save the dates for the next Holiday WODs — “Winter Wonderland WOD,” Saturday, Dec. 20 (9 a.m. class only). “12 Days of Christmas,” Wednesday, Dec. 24. “Christmas Gone Bad,” Friday, Dec. 26. “Countdown to 2015 EAD Style,” Wednesday, Dec. 31. Be sure to reserve your spot … the holiday WODs always reach capacity. No classes Thursday, Dec. 25 or Thursday, Jan. 1.

Don't let the endless "to do's" of the holidays knock your training off the list. Stick to your training schedule!

Don’t let the endless “to do’s” of the holidays knock your training off the list. Stick to your training schedule!

Many people who train at EAD | CFAH got their start because of encouragement from an existing athlete. Be a pal. Invite your friends, family members and co-workers to join us for our Free Class Challenge Tuesday at 6:30 p.m. or Saturday at 9 a.m. They’ll thank you … we promise.

CrossFit
Strength | Hang Squat Clean 3-3-2-2-1-1

MetCon | For Time
21-15-9
Double Unders x4
Pull Ups
Wall Ball Shots (20# / 16#)

Strength & Conditioning
Clean & Jerk 3×3/85%
Bench Press 5×3/85%
Back Squat 5×2/85%
Body Row 4xAMAP

EMOM 8:00
7 Wreck Bag Lunge Steps
7 Push Ups

CrossFit Women
Skill | Pull Up Descents | 6-6-6-6 x 3 seconds / descent with 2′ rest between sets
Start with chin over bar, arms flexed at elbow. Lower from this position for 3 seconds (from chin over bar until arms are fully extended). Enlist support from a partner if you are not yet able to control your descent. If you can complete 4-8 Dead Hang Pull Ups, place a DB between your ankles and complete the descent. If you can complete 9 or more Dead Hang Pull Ups, complete the follow set scheme 3-5-3-5 with 2′ rest between sets.

Strength | EMOTM 8′ — 5 Deadlift @70% 1RM

MetCon | For Time
10 Box Jumps (20″)
20 SA DB Snatch Squat (20#) (R=1, L=2)
30 Soccer Throw (10#)
40 AbMat Sit Ups
50 Double Unders x 2 (3:1)
40 AbMat Sit Ups
30 Soccer Throw (10#)
20 SA DB Snatch Squat
10 Box Jumps

Fitness Boot Camp
Join Coach Jason and get your week started on the right foot.

Training Essentials
Week #1, Class #1

Posted in Arlington Heights WOD.