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.

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.

Scaling Options:

KB weight -> as needed

Cool Down:

Hang from pull up rig – 2 min hang time

Banded tricep stretch

S/S/S:

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.

WOD:

3 Rounds For Time:

20 Cal Row

15 Pull Ups

100 double-unders

50 walking lunges

Scaling Options:

DU -> 2X SUs

Pull ups -> Buddha pull ups*

Lunges -> air squat

Cool Down:

Heel cord mash – 2 min per

Couch stretch – 2 min per

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).

Scaling Options:

Bar weight -> as needed

BJ -> 20/16

V-ups -> Leg bent V-ups ->Ab mat sit ups

Cool Down:

Roll out forearms – 2 min

Roll out t-spine – 30 passes

S/S/S:

Overhead Squat

5X5

Increase weight ea set

Video courtesy of CrossFit HQ.  Quick pointers in the OHS, which will be our squat for this cycle.

WOD:

For Time*:

50, 40, 30, 20,1 0 – Ab Mat Sit Ups

12, 10, 8, 6, 4 – Power Snatch (115/80)

*Every Minute on the minute, 5 hand release push ups

So, no matter where you are in the WOD, at the top of every minute (to include the start of the WOD), perform 5 hand release push ups.

Scaling Options:

Ab mat SU -> feet-anchored SU

Bar weight -> as needed (should be something you could do 10 unbroken when fresh)

Hand rel push up -> push up off bench

Cool Down:

Banded bully stretch per side – 2 min

Cobra pose – 1 min

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.

Scaling Options:

Run -> .2 mile assault bike

Cool Down:

Pigeon Pose – 2 min per side

Calf stretch on rig – 2 min per side

S/S/S:

Push Jerk

5X5

 Increase weight ea set

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.

WOD:

21-15-9

Ring Dip

GHD Sit Up

Burpee Box Jumps (24/20)

Scaling Options:

Ring Dip -> Stationary Dip -> Box Dip

GHD -> Ab mat Sit Up

Box height -> as needed

Cool Down:

Banded tricep stretch – 1 min per side

Cobra to downward dog x 10

WOD:

Split Class into 2 teams:

3 Rounds:

400M sand bag run (40/25)

Max Cals Assault Bike*

*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.

Cool Down:

Leg Bleeds – 4 min

S/S/S:

Clean Pulls

5X5

Increase weight ea set

Video courtesy of Catalyst Athletics.

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

HSPUs -> Pike Push Ups

Video courtesy of Norcal CrossFIt

Cool Down:

Heel Cord mash – 2 min per

Childs Pose – 1 min

A classic from the great minds of CrossFit Omaha…

WOD:

Choose you WOD* – 20 Min Time Cap

A.

3 Rounds

800M run

50 Pull Ups

B.

3 Rounds:

600M Run

35 Pull Ups

3 Rounds:

400M Run

20 Pull Ups

*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.

Scaling Options:

Pull Ups –> Buddha Pull Ups* -> Ring Rows

Run-> A – 1K row per run

B – 750M Row per run

C – 50M row per run

Cool Down:

Banded lat stretch per side – 2 min

Calf stretch on rig – 2 min per side

Hope everyone had a great weekend!  Time to jump into our next cycle!

S/S/S:

3 Position Snatch (High Hang/Hang/Floor)

3@70%

3@75%

2@80%

%s Based on 21June 1RM

Video courtesy of Sarabeth Phillips.  For  Snatch this cycle, we will perform a 3-position Snatch complex.

For the three position Snatch complex, in a snatch grip pick up the bar and stand all the way up.   From here, slight dip in the legs (high hang), then explode up, and pull yourself under to hit a squat snatch.  Hold onto the bar, and bring it to right above the knee.  From here, move the bar up until it reaches mid thigh, then explode up, then drop under for another squat snatch.  Finally, bring the bar to the ground, set your back correctly, and then perform a squat snatch.  Again, the goal is to hold onto the bar through the cycle if possible.

WOD:

15 Min AMRAP:

10 Wall Balls (20/14)

15 KB Swing (53/35)

20 KB OH Walking Lunge (53/35)*

*Switch arms after 10 steps

Goal of this WOD is to never stop moving.  That means you don’t have to attempt to set a land-speed record on round 1.  It means, move at a deliberate pace that allows you to move constantly through the entire 15 minutes.

Scaling Options:

Med ball weight ->as needed

KB weight -> as needed

Cool Down:

Pigeon Pose – 2 min per side

Banded Bully Stretch – 2 min per side