12.15.14 | CrossFit, Strength & Conditioning, Boot Camp, and CrossFit Women

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Programming Notes. We’re just days away from the Winter Wonderland WOD! Join us 9 a.m., Saturday for this spirited, all-levels WOD. Bring a wrapped gift (~$10) to exchange. | EAD | CFAH Performance Fueling Prescription resource materials have been issued. If you registered and your inbox does not have an email from Coach Karen, please let her know.  Register Today. | The final Training Essentials session of 2014 starts this week. Take time to introduce yourself to our newest athletes. | 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.

CrossFit
Strength/skill:
EMOM x 10:00
1 clean + 2 jerks. Start @ 65%, increase as able

Metcon:
5 Rounds for time*:
1 lap frog hop Burpees
15 wall balls (20/15)
30 Ab mat

*EMOM 5 squat jumps

Strength & Conditioning
1 Rep Max. Test Week
Snatch
Back Squat
Press

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 for 8′ 6 Front Squat @65-70% 1RM + Max Hold Plank (pick your position; 5 minute cap)

MetCon | 20′ AMRAP
20 Burpees
15 Atomic Sit Ups
10 Ball Slams
5 Box Jumps
At the zero, 5, 10 & 15 minute mark, complete 2 laps Bear Crawl

Boot Camp
Be sure to congratulate Coach Jason on graduating college with honors! Look out med school … Jason is coming your way.

Posted in Arlington Heights WOD.