12.04.17 | CrossFit, Strength & Conditioning, Boot Camp, Youth Athletic Development, and Training Essentials.

EAD | CFAH resident physical therapist Chris Arce (right) and athlete Julie M demonstrate the Inverted Hamstring.

Programming Notes.

  • The EAD | CFAH Powerlifting Meet is Saturday, Dec. 9. The competition is open to all EAD | CFAH Athletes. Check out the Blog Post for more info. Register today.
  • There will be an abbreviated class schedule Saturday, Dec. 9 due to the Powerlifting Meet. Be sure to plan accordingly.
  • Performance Enhancement Technique tips & drills for the week of 12.04.17: The Swimmer (as part of the Dynamic Warm Up) & Inverted Hamstring (during cool down / stretching / mobility work).

CrossFit
Strength | Front Squat 3 x 10 @~50-60% 1RM of your Squat Clean | 1 minute rest between sets

Metcon | 4 x 3:30 Work /:30 Rest for Total Reps | Pick up where you left off
8 Burpees
8 Shoulder to Overhead**
8 kcal Row

**Weights change at the start of each interval. You must rest during the :30 interval, then change your weights at the start of the work interval.
1. 45 / 35
2. 75 / 55
3. 95 / 75
4. 115 / 85

Strength & Conditioning
Front Squat 3 x 5

Bench 3 x 5

GHD Complex 3 x AMAP

Chin Ups 3 x AMAP

Accessory and / or Skill Work + Stretch / Mobility Work

Boot Camp
Join Coach Jim at 4:30 p.m. for Mayhem Monday.

Youth Athletic Development
The younger middle school and older primary school students join Coach Web at 4:30 p.m. for strength and conditioning work.

Training Essentials
Week #1, Class #1

 

Today’s Whiteboard does not include scores / activity from Boot Camp, Strength & Conditioning, or Training Essentials athletes.

December 4, 2017 CrossFit Whiteboard.

Posted in WOD, Workout Of The Day.