Strength
Back Squat
5,5,5,5,5

Workout of the Day
“HELL NO”
400m Run
21 Wall Balls 20/10#
12 Push Press 95/65#
x3 rounds
*if you dump either movement you gotta drop and do 5 burpees*

Good Luck to all the CrossFit Scottsdale students competing in the Life as Rx Winter Open at Captain CrossFit in Prescott today! Check out the SICFIT website to get real time coverage of both the Winter Open and London Throwdown!

Workout of the Day
SICFIT London Throwdown Online Qualifier WOD #3
100 Double Unders
30 Knees to Elbows followed by a Pull-Up
30 Hang snatch 75/55#
100 Double Unders

Strength
Deadlift
5,4,3,2,1
(working up to a 1 rep max)

Workout of the Day
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings 55/35#
60 Sit-ups
70 Burpee

“My Trainer Bob” from The Biggest Loser gets CrossFit certified at CrossFit Scottsdale last weekend. Here is one of the promo shots taken with CrossFit HQ trainers Miranda Oldroyd and Katie Hogan.

Warm Up
5 min of Jump Rope

Strength
Shoulder Press
10,9.8.7,6,5,4,3,2,1

Jumping Lunge
30 sec on / 30 sec off
x5 rounds 

Workout of the Day
2 min Max Push Up
2 min rest
2 min Max Air Squat
2 min rest
2 min Max Strict Sit Up (no abmat / no arm swing)
3 min rest
2 k Row @ 90%

Warm Up
50 Burpees

Strength
Strict Partner Pull Up + Dip
5,5,5,5,5

Workout of the Day
Snatch Progression 
Deadlift
Power Snatch
Overhead Squat
[2 rounds a minute for 12 min]

-5 min rest-

Box Jump 30/24″
[1 min on 1 min off for 7 min]

Finisher
400 meter run @ 100%

Warm Up
5 minutes of jump rope

Workout of the Day
Thruster 2x minute for 10x min 90% 1RM
5 min rest
Tabata Hollow Holds
3 min rest
65 Sit Ups for time
3 min rest
50 Burpees for time

Warm Up
10 sit ups + 10 air squats
x4 rounds
Burgener clean progression

Skill
Toes-2-Bar / Wall Ball

Workout of the Day
Reebok CrossFit Games Workout 11.5
20 minute AMRAP of:
5 Power cleans #145/100
10 Toes to bar
15 Wall balls 20# 10″ target / 14# 9″ target

*DESCRIPTION*
Power clean
This is a standard Power clean from the ground to the shoulders. The barbell begins on the ground. Touch and go is permitted. No bouncing. The barbell must come up to the shoulders, with the hips and knees fully extended and the elbows in front of the bar.

Toes to bar
In the Toes to bar, the athlete must go from a full hang to having the toes touch the pull-up bar. The arms and hips must be fully extended at the bottom and the the feet must be brought back to behind the bar, not out front. Both feet must touch the bar together at some point. The arms can be bent or straight.

Wallball
In the Wall ball, the medicine ball must be taken from the bottom of a squat, hip crease below knee, and thrown to hit the specified target. Using an additional ball, box or other object to check for proper depth is not allowed. If the ball is not caught between reps, it must come to a full stop on the ground. Bouncing the ball off the floor is not permitted. The center of the ball must hit the target at or above the specified target height. If the ball hits low or does not hit the wall it is no rep.

Skill
Muscle Up Conversion
Overhead Squat

Workout of the Day
Reebok CrossFit Games Workout 11.4
60 Bar-Facing Burpees
30 Overhead Squats #120/90
10 Muscle-ups (or 3×1 pull up + dip)

*DESCRIPTION*
Bar-Facing Burpees
Each burpee must be performed perpendicular to and facing the barbell. Your head cannot be over the barbell. The chest and thighs touch the ground at the bottom. You must jump over the barbell from both feet and land on both feet. One-footed jumping or stepping over is not permitted. The next rep will then begin on the opposite side facing the barbell.

Overhead Squat
This is a standard overhead squat. A full squat snatch is permitted, but not required, to start the movement if the standard depth is achieved. The hip crease must be below the knee at the bottom. The hips and knees must fully open at the top with the barbell locked out overhead. You may not use a rack.

Muscle-Up
In the muscle-up you must pass from a hang below the rings to support above them. A kipping muscle-up is ok, swings or rolls to support are not permitted. The hands must roll out while at a full hang (with or without a “false grip”). The elbows must fully lock out while supporting yourself above the rings.

Skill
Squat Clean & Jerk

Workout of the Day
Reebok CrossFit Games Workout 11.3
5 minute AMRAP of:
Squat Clean & Jerk
165/110#

*Description*
Squat Clean & Jerk
In this movement, the barbell goes from ground to overhead with the athlete passing through a full squat position while the barbell is racked on the shoulders. This can be a full-squat-clean-thruster, a power-clean-front-squat-split-jerk, or anything in between as long as the three key positions are reached. The barbell begins on the ground. Touch and go is permitted. No bouncing. The athlete must pass through a full squat with hips below knees. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the heels.

CrossFit Scottsdale’s Kids program offers top notch coaching in strength and conditioning for all sports including the sport of life.  For ages 3-17 CrossFit Scottsdale Kids provides fun, functional fitness.  Check out our class schedule and new kids classes starting Feb 6th:

CrossFit Kids (Ages 6-12):

  Tuesdays at 4:30pm ***New Class!

Wednesdays at 4:15pm

Thursdays at 4:30pm*** New Class!

Saturdays at 11am

CrossFit Little Heroes (Ages 3-5):

 Wednesdays at 4:15pm

CrossFit Teens (Ages 13-17):

Mondays at 3:45pm

Wednesdays at 3:45pm

Saturdays at 11:30am

Come in and experience our program!! ***All classes Feb 6^th – 11^th are FREE for new students!! 

Give us a call to reserve your spot.  480-922-3253***

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