Lots of Deadlifting and Box Jumping going on in Tuesday nights class.
MetCon:
Perform 2 Wall Walks every Min on the Min for 8:00.
+
Ring Dip/Shoulder Press Form and Technique Work
+
4 Rounds for Total Reps of:
40 seconds Dead Hang Pull Ups
-rest 20 seconds-
40 seconds Ring Dips
-rest 20 seconds-
40 seconds Anchored Sit Ups (Med Ball Anchor)
-rest 20 seconds-
40 seconds Shoulder Press (75/45)
-rest 20 second
Strength & Power:
*Find a 1 Rep Max Shoulder Press
*You are being asked to find a 1RM, your best possible lift. Then you do not do grueling sets leading up to this as you would with the previous workouts.
+
Pull Up Ladder with a Partner
1-5-1 (Athlete work on type of pull up specific to their needs)
+
For Time:
100 Anchored Sit Ups (Use Med Ball)
Elite Training Camp:
Snatch Progressions
Overhead Squat
What (Not) to Expect From the 2012 CrossFit Games Open
Looking for your next challenge? (Thanks for the info Big Mike)
1 Comment »
Strength & Power WOD / MetCon WOD / Elite Training Camp 02.21.12
jsrou24 : February 21, 2012 2:27 am : Arlington Heights WOD, Axis WOD, WOD
Jon Matta prepping for the CrossFit Open.
MetCon:
TGU/Deadlift Form and Technique Work
+
AMRAP in 10:00 of alternating Turkish Get Ups (50/30)
+
*3 Rounds for Time:
12 Deadlifts (225/155)
24 Box Jumps (24/20)
*There will be a 15:00 Min Time Limit. (Scale Accordingly)
Strength & Power:
*Find a 1 Rep Max Deadlift
*You are being asked to find a 1RM, your best possible lift. Then you do not do grueling sets leading up to this as you would with the previous workouts.
+
For Time:
Row 500 M
50 Stick Jumps (20/16)
Elite Training Camp:
KB Swing
Wall Ball
Double Unders
10 Funniest Workout Videos
QOD:
In your opinion, which of the above workout videos is the worst?
Open Training Added to Schedule.
admin : February 20, 2012 11:06 pm : Arlington Heights WOD, Axis WOD, WODStarting Sunday, Feb. 26, 9:30 a.m. – 10:30 a.m., we’ve added Open Training to the EAD North – CrossFit Arlington Heights class schedule. Open Training is an opportunity to practice & perfect movements, learn something new, or make up a missed training session. This class is open to existing EAD / CFAH / CFAX athletes only. Register today!
