12.05.17 | CrossFit, Strength & Conditioning, Boot Camp, and Training Essentials.

Congrats to Al W, the 2017 Illinois Cyclocross State Champion!

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).

Strength | Five Rounds of :20 Work + :40 Recovery of Deadlifts
Choose challenging weight consistent with proper movement mechanics
Immediately following the last recovery, complete a max effort 500m Row 500m
Record total pounds lifted and 500m time

MetCon | Three Rounds for Time
75 Air Squats
25 HR Push Ups
25 Box Jumps / Steps (30 / 24)

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 Kate at 9:30 a.m. or Coach Karen at 4:30 p.m. for Triumph Tuesday.

Training Essentials
Week #1, Class #2

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

December 5, 2017 CrossFit Whiteboard.

Posted in WOD, Workout Of The Day.