S/S/S:

Front Squat

Set 2RM

Video courtesy of CrossFit One.

Prior to going for 2RM, do sets of 5, 5, 4, 3 before going for sets of 2.  Elbows High!  Don’t let the knees cave in!  Tall Chest!  Move Weight!

Post 2RM to Comments

Set Up
– Execute the Front Squat using all points of performance found in the Air Squat while racking the bar in the ‘front rack’ position
– Finding the ‘front rack’ — use a PVC pipe or broomstick to focus on technique
– Hands are outside the shoulders
– Pinch the bar (PVC or broomstick) in your finger and thumbs (loose finger tip grip) and place on shoulders
– The bar should be resting on the shoulders while the hands ‘baby-sit’ the bar (balance the bar) resting on the fingertips
– Lift your elbows so they are parallel to the floor

Execution
– Follow execution for the Air Squat while maintaining high elbows (parallel to the floor) throughout the entire movement

WOD:

5 rounds

30 walking lunges

20 push ups

10 box jumps (24/20)

Goal – keep the body moving the whole time!

S/S/S:

Bench Press

3×80%*

3×85%

3×90%

Max Reps@ 65%

*%based off 2RM

pic courtesy of Mirrorfriendly.com

Please avoid the suicide grip.  Should the bar slip, there is nothing preventing it from rolling off the hand and crashing into your body.  Remember; pain hurts, but stupid pain hurts and leaves stupid injuries.  Wrap. Your. Thumb.

WOD:

“Air Force”

For all weight movements, RX’d will be 95/65

For Time: *

20 Thrusters

20 Sumo Deadlift High Pull

20 Push Jerks

20 Overhead Squats

20 Front Squats

*At the beginning of every minute, you must do 4 burpees.

20 min time cap

Post time to Comments

Video courtesy of Greg Morales.  This video was for the 2010 CrossFit Games Midwest Sectional (this was pre-CrossFit Open).  These guys left it all out there!

S/S/S:

Make up M/T/W Or…

Clean High Pull

5×3

As heavy as possible

Video courtesy of Catalyst Athletics.  The clean high-pull is a variation of the clean pull involving a more active upper body.

WOD:

For Time:

30 Burpee Box Jumps(24/20)

500M Row

15 Burpee Box Jumps

1K Row

15 Burpee Box Jumps

500M Row

30 Burpee Box Jumps

S/S/S:

Deadlift

3×80%*

3×85%

3×90%

Max Reps@65%

*%based off 2RM

WOD:

3 Rounds:

10 Hang Squat Cleans (165/115)

20 Pull Ups

30 Double Unders

Video courtesy of CrossFit HQ.  Coach Bergener walking his daughter, Sage through the finer points of a hang squat clean.  Remember, hang is anything above the knee. High hang is bar right around pocket height.  Depending on your profeciency for the movement, pick the version you want to use, just make sure you catch the bar at the bottom of a front squat, and then stand with knees and hips fully extended before dropping the bar down.  Smart money would say hold onto the bar through all the hang clean reps, otherwise you have the extra movement of picking up the bar from the ground, standing up fully, before going into your next rep.

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.