12.03.14 | CrossFit, Strength & Conditioning, Fitness Boot Camp and CrossFit Women

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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 Monday, Dec. 15 on the new EAD | CFAH Performance Fueling Prescription … just in time for your New Year’s Resolution. | 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 2. 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.

Skill | Accumulate 30 dips (rings, bar, box) in as few sets as possible

MetCon | “Carse” | 30:00 cap. Compare to 10.8.12
Squat Clean (95/65)
Double Unders (4:1)
Deadlifts (185/115)
Box Jumps (24/20)

*End each round with 2 laps bear crawl*
*One barbell per athlete. You will change your own weight for deadlifts and cleans each round*

Strength & Conditioning
Overhead Squat 3×3/75%
Snatch Progression 3×3/80%
DB Press 3×5/75%
GHD Sit Ups 3×12
RDL 5×5 light/moderate

In as few sets as possible | 50 Pull ups

Fitness Boot Camp
Join Coach Jason for Hump Day FBC.

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.

Skill | Pistols & Pistol Progressions

MetCon | For Time
Row 250m
21 Front Squat (75% 1RM)
21 Pair Plank Plate Walk (45#)
Row 500m
15 Front Squat
15 Pair Plank Plate Walk
Row 1000m
9 Front Squat
9 Pair Plank Plate Walk

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.

Posted in Arlington Heights WOD.