3 rounds of:
500m Row
12 Burpees
21 Box Jumps -24″ M/20″ W
Crossfit Arizona, Personal Training and Fitness in Arizona
Warm Up:
Bear Crawl – Forward Roll – Line hops – 5 Monkey Hangs – 10 Dot Drills – 5 Burpees
Skill: Rope Climbs and Push Press
WOD:
5 Rounds
1 Rope Climb
10 Knees To Elbows
12 DB Push Press
WOD – Climbing Squats For Load
Overhead Squat 1-1-1
Front Squat 1-1-1
Back Squat 1-1-1
Increase weight each set.
Overhead Squatting Safely [wmv][mov], Front Squat Good/Bad Bi-panel [wmv][mov], Back Squat Geometry [wmv][mov]
1. OTM x12
Odd minutes: 6 Pistols, alternating legs
Even minutes: 3-5 HSPU (4-6″ deficit for those who have HSPU)
2. Gym Skill work:
10 x 10 unbroken box jumps at a height that is higher than you are used to using.
3. Gym WOD:
Overhead Squat 1-1-1
Front Squat 1-1-1
Back Squat 1-1-1
Extra! Extra!
Who is September’s Athlete of the Month?
In case you missed the August newsletter, check it out HERE! We had just figured gotten the newsletters uploaded and this one was missed by many. To see archives of previous newsletters, go to our Newsletters page under the Community tab at the top of our new website!
It was a pretty quiet day at the gym. Make up options were Shoulder Press/Hip Extensions, Front Squat/Box Jumps, or Grand Canyon Empathy. Kait celebrated her 21st birthday with us this morning!
Saturday
1. 20 rep max, unbroken TnG Squat Snatches
2. Tempo Deadlifts: 5×5 climbing
4-5 seconds count to descend bar to the ground – stay very tight in core
1 second hold at bottom, stay tight!
Explode up, 1 second hold at top
3. Gym Mobility work
4. Gym WOD: GC Empathy
5. SICest competitors: Practice a segment of the competition workout with your team, either today or tomorrow
For those who are competing in AC2 next weekend, please plan to workout Monday, Tuesday, and Wednesday, and then you will be done. Scale today’s workout back so you’re not too sore to give a good effort next week.
Sunday
REST DAY – or test the SICest workout if you’re competing on the 19th
Team Rx Workout 1
For time: (15:00 cap)
A. 4 rounds:
5 Deadlifts 205lbs
10 Burpees Over Barbell
B. 4 rounds:
3 Squat Clean 205lbs
10 CTB Pull-ups
C. 4 rounds:
5 Deadlifts 205lbs
15 Push-ups (hand release)
D. 4 rounds:
5 Deadlifts 205lbs
10 Chest To Bar Pull-ups
*Workouts are completed in order.
*One athlete is assigned to each workout
*The same barbell is used for all workouts
*Score is time to complete all four workouts.
Deadlift movement standards:
*Bar starts on ground
*At top, open knees, open hips & shoulders behind bar
*Bar may not be dropped
Burpees Over Barbell movement standards:
*Chest & Thighs to ground
*2 foot hop over barbell (both feet pass over the bar at the same time)
Squat Clean movement standards:
*Barbell starts on the ground
*Received on shoulders
*At top, open knees, open hips & elbows in front of bar
Chest To Bar Pull-up movement standards:
*Arms straight at bottom
*Bar contacts chest bellow clavicles
Push-ups (hand release) movement standards:
*Arms straight at top
* Hands completely off ground at bottom
*Chest and thighs leave ground simultaneously
Team Intermediate Workout 1
For time: (15:00 cap)
A. 4 rounds:
5 Deadlifts 155lbs
10 Burpees Over Barbell
B. 4 rounds:
3 Squat Clean 155lbs
10 Pull-ups
C. 4 rounds:
5 Deadlifts 155lbs
15 Push-ups (hand release)
D. 4 rounds:
5 Deadlifts 155lbs
10 Pull-ups
*Workouts are completed in order.
*One athlete is assigned to each workout
*The same barbell is used for all workouts
*Score is time to complete all four workouts in order.
Deadlift
*Bar starts on ground
*At top, open knees, open hips & shoulders behind bar
*Bar may not be dropped
Burpees Over Barbell
*Chest & Thighs to ground
*2 foot hop over barbell (both feet at the same time)
Squat Clean movement standards:
*Barbell starts on the ground
*Received on shoulders with elbows in front of bar
*At top, open knees, open hips & elbows in front of bar
Pull-up movement standards:
*Arms straight at bottom
*Chin over the bar at the top
Push-ups (hand release) movement standards:
*Arms straight at top
* Hands completely off ground at bottom
*Chest and thighs leave ground simultaneously
7 Rounds for Time:
21 Shoulder Press -75 lb.M/55 lb.W
21 Hip Extensions
Compare to March 2011
Complete 8 rounds:
2 Front Squats @ 90% 1RM
5 Box Jumps -30-36″
Rest 2-3 min. between rds.
Some serious faces of grit today! Love it!
Lots of new faces entering into our groups! Welcome to Tony, who’s first class was today!, Ben E., Evan, Kasper, and Rosie! Also welcome our visitors, Kent from Wildcat CF (Tucson), Andreas from Mad City CF (IN), Alina from CF Zilant (Russia), Trudy from CF Full Throttle (Tucson) and Holly’s friend, Elana from Cali!
Warm Up: Run 400M or 3-5 minutes of double unders
WOD:
Clean for Load
3-3-3-3-3
A big thanks to Coach Steve today for helping teach the NAU class how to Clean!
The OPEN – Participate and Celebrate! (click link for full article) The Open is the great annual celebration of CrossFit. It’s accessible to everyone on Earth, and it showcases the scalability of a program that cures chronic disease even more readily than it produces amazing athletes. In the Open, we care about feelings and smiles […]
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