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

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Programming Notes. Registration to access EAD | CFAH Performance Fueling Prescription resources is now available. The PFP starts December 15. | The final Training Essentials session of 2014 starts December 15. Encourage your friends to join us! | Free Class Challenge Tuesday at 6:30 p.m. & Saturday & 9 a.m. | Holiday Youth AD Session Registration is now open. Holiday Youth AD runs Tuesday, Wednesday & Friday, December 23 – January 3, 10:30 a.m. – 11:30 a.m. This program is ideal for motivated student athletes ages 8 – 15 eager to learn, practice and perfect new skills, and get stronger, faster and more powerful; train hard under the guidance of a NSCA Strength & Conditioning Coach; stay active over the long holiday break; and have fun.

Pistols 3×8 each side
5 sets of L-sit hold as long as possible

Partner “Angie” with a Row
100 Pull Ups
100 Push Ups
100 Sit ups
100 Squats
3000m Row
Only one person may be working at a time, movements done in order and the reps/row may be divided however the team decides. No bands – partner assists on Pull ups.

*compare to 2.14.14

Strength & Conditioning
3 Position Clean 3×3/70%
Bench Press 3×8/70%
Deadlift 5×5/70%
GHD Hip/Back extensions 3×10
Body Row 4x AMAP
21-15-9 reps of:

Boot Camp
Join Coach Jason for today’s Boot Camp

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 6′ 6 Deadlift @ 75% 1RM

MetCon | 12′ AMRAP
2 Laps Farmer Carry (35# KB)
4 Handstand Push Ups (or 4 Wall Walks or 4 Box Handstand Push Ups or 4 Box Dips + 4 DB Press 20#)
8 Power Snatch
16 Double Unders (4:1)

Posted in Arlington Heights WOD.