pic courtesy of SICFIT

Looking for something to do this Saturday?  Come out to SICFIT Scottsdale for SICEST of the Southwest 3.  This competition will be similar to the NPGL’s Grid Races.  Get to know the local Fitness Community!  Click on the above picture for more info.

Olympic Lifting Work:

Power Clean
1) 3 sets of 5 to establish a 5RM

2) 1xMax Unbroken Reps @ 80% of 5RM set in Part 1

Strength:

Front Squat
A) 4×5 Work to 5RM
B) 5×30 sec Max Reps Ring Dips

*A and B work is done as supersets.  For example, perform a set of 5 Front Squats rest 60 seconds, then perform the 30 seconds of Max Reps Ring Dips, then rest 60 seconds.  Repeat until all sets are complete.

WOD:

2 Min Max Calorie Row                  
1 Min Rest
2 Min One Arm (L) Dumbell Thruster 35/20
1 Min Rest                     
2 Min One Arm (R) Dumbell Thruster 35/20
1 Min Rest                                            
2 Min Max Double Unders

Score = Total Reps + Total Cals

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Video courtesy of Team CrossFit. 

Big thing on the Dumbbell Thruster is maintaining balance through the move.  Use your free arm to help stabilize, but also focus on activating your core to really keep you stabilized.  See?  Ab work without sit ups! 🙂 

Olympic Lifting Work:

Power Snatch
1) 3 sets of 5 to establish a unbroken 5RM

-Rest as needed
-Make sure your feet aren’t landing wider than your squat stance

2) 1xMax Unbroken Reps @ 75% of 5RM set in Part 1

video courtesy of FitBird

Make sure on your set of max unbroken reps, you don’t sacrifice form for numbers.  There should be no rounding of the back, early bending of the arms, or muting of the hips prior to hitting triple extension.  Bad form not only leaves you open to injuries, but ends up expelling more energy as the body has to compensate for incorrect bar path by muscling the weight around.  Make each rep perfect and you’ll have the extra energy to keep going.

WOD:

12 Min AMRAP:

20 Double Unders
20 Walking Lunges
20 Box Jumps 24/20

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video courtesy of CrossFit Park City

One of the best explanations for figuring out double unders from multi-Games competitor, Chris Spealler

Olympic Lifting Work:

Halt Clean + Jerk (3 count pause at hang)
5×1 Work to a heavy single

Don’t cheat the hip extension. Open up all the way–then speed under the bar. Again no misses!

Video courtesy of Catalyst Athletics

WOD:

For Time:

20 Wall Balls (20/14)
20 Handstand Push Ups (HSPU)
200M Run
40 Wall Balls
40 HSPUs
400M Run

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