Coach D after the 2nd event in the Desert Warrior Competition Series.  Want to be part of the fun?  Contact CrossFit Forbidden to register for Event 3 before it goes down on September 12th!

S/S/S:

Press

3×80%*

3×85%

3×90%

Max Reps@ 65%

*%based off 2RM

WOD:

15 Min AMRAP:

5 Power Snatches(135/95)

10 Toe2Bar

15 Burpees

Post score to Comments

Video courtesy of Rogue Fitness.  Matt Chan going over the finer points of the Power Snatch.  Save your arms and get that violent hip extension and hard shrug before pulling yourself under the bar.

S/S/S:

Back Squat

3×80*%

3×85%

3×90%

Max Reps @ 65%

*%based off 2RM

WOD:

4 Rounds For Time:

30 yd Bear Crawl

400M Run

30 yd Backwards Bear Crawl

Post time to Comments

S/S/S:

Bench Press

5×75*%

5×80%

5×85%

Max Reps @ 60%

*%based off 2RM

WOD:

AMRAP in 3 minutes of:
Row(Cals)

Rest 1.5 minutes, then…

AMRAP in 3 minutes of:
9 GHD Sit Ups
9 Dips (ring or straight bar)
9 Kettlebell Swings, 53/35

Rest 1.5 minutes, then…

AMRAP in 3 minutes of:
Burpees

Score = Cals + Reps+Reps

S/S/S:

Make up M/T/W

Or…

5 Rounds:

Sled push

Length of white box

Increase weight each round

Rest as needed

Video courtesy of Will Flemming.  Pushing a sled is a great way to get faster by improving lower body power.  Keep the hips low and core tight.

WOD:

For Time:

3 Clean & Jerk (70% 1RM)

50 Double Unders

3 Clean & Jerk (70% 1RM)

40 Double Unders

3 Clean & Jerk (70% 1RM)

30 Double Unders

3 Clean & Jerk (70% 1RM)

20 Double Unders

3 Clean & Jerk (70% 1RM)

10 Double Unders

Post time to Comments

Cleans can be Power or Full

S/S/S:

Deadlift

5×75*%

5×80%

5×85%

Max Reps @ 60%

*%based off 2RM

WOD:

12 Min AMRAP:

10 – Alternating KB Snatches (53/35)

10 – Pull Ups

100 yd Shuttle Run (down and back 25yd space twice)

Matt Chan demonstrates the one arm kettlebell snatch at Rogue HQ.

Good luck to all TSgt eligible airmen today during promotion release

S/S/S:

Press

5×75%*

5×80%

5×85%

Max Reps @ 60%

*%based off 2RM

WOD:

Partner WOD:

Teams of 2 complete:

200 Ring Push Ups for Time*

*Only one partner can do ring push ups, the other partner must run 400M. Partners switch spots every 400M.

Video courtesy of CrossFit HQ.  Kelly Starret and Carl Paoli going over mid-line stabilization and positioning for the ring push up.

S/S/S:

Back Squat

% based off 2RM set last week

5×75%, 5×80%, 5×85%, Max Reps* @ 60%

*Max Reps = to the point where another rep would result in loss of positioning. So, go until you feel you will put yourself in a bad position if you tried another rep due to exhaustion.

WOD:

“Reverse Jackie”

For Time:

30 Pullups

40 Thrusters (45/35)

1000m Row

Post time to Comments

Scale Options:

Pull Ups – body row

Thruster (35/25)

Row – 800M Run

pic courtesy of Kasey Kaukahi Photography.

This is Coach D after Event one of the Desert Warrior Series put on by CrossFit Forbidden in Scottsdale, AZ.

Event two goes down this weekend.  There are still spots open!  Click on the pic to get more info and sign up!

S/S/S:

Deadlift – set 2RM

20 Min Time limit

Post weight to Comments

WOD:

For Time:

–Cash In: 50 Toe 2 Bars

–5 Rounds:

   100 yd Shuttle Run*

   20 V-Ups

–Cash Out: 50 Toe 2 Bar

Post Time to Comments

*For the 100M shuttle run, mark off a 25yd section on the white rectangle on the workout floor in the Warrior PT tent.  Run 2 down and backs (25 yds down, 25 yds back x 2 = 100 yds)

S/S/S:

Make up M/T/ or W

or….

Snatch Balance

Every Minute on the Minute (EMOM) for 10 Minutes – perform 2 reps*

*2sec hold at bottom of each rep

WOD:

10 minute work on…

Front Lever Progression

Then…

“Half-Karen”

For Time

75 Wall Balls (20/14)

Post time to Comments

Videos courtesy of Gymnastics WOD.  Before getting into the Front or Back Lever, you’ll want to get comfortable getting into an inverted hang position with the rings. This video will teach you the progressions for getting into the inverted hang.

Learn how to scale your Front Lever on the rings safely and securely in this video.

S/S/S:

Bench Press – set 2RM

20 min time cap

Post weight to Comments

WOD:

Tabata (20 sec work, 10 sec rest)–16 Rounds

Single Arm Dumbbell Hang Clean and Push Press*

*Alternate Arms each round

Score = total reps

Video courtesy of Upper Valley Aquatic Center

Weight – will be set during prep. NOTE:  Don’t curl the weight up.  Use your hips to pop it up.