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.
WOD:
25 Min AMRAP:
10 dual KB Deadlifts(53/35)
50 yd dual KB front rack carry (53/35)
50 yd dual KB Farmer’s Walk (53/35)
10 dual KB Thrusters (53/35)
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.
3 Position Clean (High Hang/Hang/Floor) + Push Press
3@70%
3@75%
2@80%
%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.
pic courtesy of Montelle.com Happy Independence Day! Come in and hit a good WOD!
WOD:
“Stars and Stripes”
Partner WOD (one partner working at a time)
4RFT:
50 Cleans (power or full) 135/95
50 box jumps (24/20)
500m row
50 V-ups
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).
NOTE: This week, the gym will be on Holiday hours on July 4th and 5th.
WOD:
Every 4 Min for 24 Min:
200M Run
10 Cal Row
Bear crawl 50 yd
For every 4-min round, you must complete a 200M run, 10 Cal row, and 50 yds (25 down, 25 back) of bear crawl. Any time left over is rest. If you are unable to finish all the required movements in a round, then at the end of the 4 min, go back to the start, but scale back reps or distance.
Video courtesy of Rogue Athletics. This cycle’s pushing movement will be the Push Jerk. Yes, you can take the bar from the rack. Points of performance to remember: 1) Start the movement by with a dip and drive, break at the hips and knees dipping straight down and dynamically straight back up, keeping the torso vertical. 2)Open the Hip aggressively and completely. 3)Push yourself down under the bar and catch the bar in full lockout. 4)Drive through the heels back to a standing position.
*One team starts with the run. As a team, they must carry one 40# sand bag and one 25# sand bag the entire way. They can move the bag between teammates as they see fit. During that time, the other team will use one Assault Bike and go for Max Calories. Teammates can swap out as often as need be. Biking stops once the entire running team is back in the tent area. Also, biking does not start until running team is out of the tent. Team with the most cals after 3 rounds is the winner.
This cycle’s pull will focus on the clean pull, which in turn will benefit our cleans at the end of the cycle. As the video shows, set up like you’re doing a clean, but finish with triple extension (hips, knees, ankles) and a violent shrug. People always ask “Should I come up on my toes at the top?” Greg Everett said it best on Catalyst Athletics when he wrote “The aggressiveness of the push against the ground should result in the lifter’s heels rising off the floor as the extension is completed.” So, don’t focus on coming up on your toes. Focus on violently pushing through the ground as you extend your hips Weight-wise, you should end at roughly your 1RM for C&J or close to it.
WOD:
Three 5-Min Rounds for Max Reps at each station:
0:00-1:00 – Double Unders
1:00-2:00 – OHS (95/65)
2:00-3:00 – HSPUs
3:00-4:00 – Hang Squat Cleans (95/65)
4:00-5:00 – Rest
This one is done “Fight-Gone-Bad” style, meaning it is max reps at every station, and there is no break between stations (the last station is a minute rest, so yay! Built in rest). Go all out, but the coach should let you know when you have 15-10 seconds left, so you can decide if you want to get a few more reps, or stop and transition to the next movement (except hang squat cleans. Rest is next, so go until the end of the minute). If the coach does not, athlete should try to be in a position to see the clock
Scaling Options:
DUs -> SUs
Bar weight – as needed, but use same bar for both movements
*Shooter’s Choice. You get only 20 minutes to complete the workout. If you scale to Buddha pull ups or ring rows, you are automatically relegated to workout C. Workout C is also the only workout were you are allowed to scale down the pull up reps even more if needed. The major goal is to finish the workout under the time cap, as this is where the intensity is and intensity is where the results are.
Joint Strike CrossFit 