Increase weight ea set
Video courtesy of CrossFit HQ. Second time hitting Overhead Squat this cycle. Lower sets = heavier weights.
Part One:
4 Min rest, then….
Part Two:
Scaling Options:
GHD -> Ab mat Sit Up
KB weight -> as needed
5 Rounds of:
Without stopping or dropping the bar, complete the following sequence, seven times:
*Compare to 6Feb2017
Video courtesy of CrossFit HQ.
As mentioned above, one rep of the Bear complex consists of a Power Clean, a Front Squat, a Push Press, a Back Squat, and a Behind the Neck Push Press. The kicker is, you cannot let go of the bar during a set (7 reps). When you go from back push press of one rep to the power clean of the next rep, the bar can only touch and go off the ground. Also, the clean and the front squat cannot be combined. You must fully open the hips at the finish of the power clean before starting your front squat. But, you are allowed to combine the Front Squat and Push Press into a Thrusters. Same goes for the Back Squat and BTN Push Press into a Back Thruster. Obviously, this is going to be rough to hold onto for 7 reps, so find rest spots where you can. I would suggest if you need a breather during a round, do it when the bar is on your back for the back squat. You will do a total of 5 sets of 7 reps. Rest as much between sets, and increase weight each set.
Scaling Options:
N/A
Increase weight ea set
Video courtesy of Rogue Fitness
Second time through on push jerk. Lower sets means go heavier than the 5X5 week.
* 2Min break between rounds
Scaling Options:
DU -> attempts through 75 rope contacts -> 75 penguin jumps
Run-> 500M row
You will get 15 seconds between to change exercises. Your score will be the number of total swings as well as number of full minutes in a handstand. You may only count a round of handstands if you were able to stay in the handstand for the entire minute, from beep to beep. Come down once or have trouble getting into the handstand and the entire minute is lost.
Scaling Options:
HS Hold -> Wall walk hold -> stationary OH hold w/45/25# plate
KB weight -> as needed
Increase weight ea set
Video courtesy of Catalyst Athletics. Second time through on clean pulls. Lower sets means go heavier than the 5X5 week.
then…
1K Row Cash Out
Scaling Options:
Med ball weight -> as needed
Box height -> as needed
Row -> ski erg -> 1.5 mile and 3 mile on assault bike
pic courtesy of CrossFit HQ
Scaling Options:
Deadlifts -> ¾ bodyweight -> 11/2 bodyweight
Sprint -> 150M row
% based on 21 June 1RM
Video courtesy of Sarabeth Phillips.
| Second time through on our Snatch complex. Little increase in weight, so hang onto that bar! |
This AMRAP will test your grip strength and tricep strength. Don’t go too fast at the start!
Scaling Options:
Box height -> as needed
T2B -> hanging knee raise
Muscle Ups -> jumping muscle ups -> burpee to kipping pull up -> burpee to jumping pull up
Pic courtesy of CrossFit Forbidden.
The Culture Fitness & Fashion Expo, Arizona’s largest Fitness & Fashion Expo is headed your way Saturday July 28th 2018!
Whether you are a Power Lifter, a Crossfitter, train to compete, train MMA, or are just getting started on your fitness journey, no matter what your fitness level is or even how you define fitness, you don’t want to miss the opportunity to see the hottest new fitness trends up close and in person. With over 125 vendor booths, a unique fashion show and a ton of other activities going on, this is your one stop shop for all your fitness needs. Meet & Greet with Brook Ence and check out her new apparel line.
CrossFit Forbidden is hosting the AZFITCOM individual competition at the event. Limited capacity for athletes. Early registration is $79/athlete. All registered athletes get free admission to the venue. Register as Intermediate, RX, or Elite. Click on the above picture for more info and to register.
Video courtesy of FitStrong Training. Quick demo on the KB deadlifts. KBs stay on the outside of the legs.
Video courtesy of Central Athlete. Quick demo on the KB front rack darry.
Video courtesy of EVOLVE by MElissa. Demo of the framer walk (don’t let shoulders roll forward).
Video courtesy of Train Aggressive. Demo of the KB thrusters
Remember, the AMRAP is 25 min long, meaning your goal is to find a pace you can maintain for 25 minute without stopping.
Scaling Options:
KB weight -> as needed
%s Based on 21June 1RM
Video courtesy of CrossFit Southie.
| We will perform a high hang squat clean, followed by a hang squat clean, followed by a squat clean from the ground, and finished off with a push press. Your %s are based off the 1RM set on 21 June. |
Scaling Options:
DU -> 2X SUs
Pull ups -> Buddha pull ups*
Lunges -> air squat
pic courtesy of Montelle.com Happy Independence Day! Come in and hit a good WOD!
Workout courtesy of Mieke Oostveen back in the first year of TOTF. This WOD is called “Stars and Stripes”, as in “at the end you’ll see…” Reps can be broken up however the team wants. Suggest splitting it right down the middle and do sets of fives on everything, except the row (do 250M a piece).
Scaling Options:
Bar weight -> as needed
BJ -> 20/16
V-ups -> Leg bent V-ups ->Ab mat sit ups
Joint Strike CrossFit 