Times Like These

Announcements

Hello guys, don’t forget that this Saturday we will be kicking off the start of our Fitness Challenge & Bod Pod testing! There is still time to sign up, check with Michelle if you’re interest in more information!

Good luck to everyone! 🙂

CrossFit Tempe – CrossFit

Context

Practice

Mobility

Shoulder

Skill / Technique

Overhead Squat

Spend 10 min working up to a challenging overhead squat out of the rack for 2 reps. People wanting more volume (aka ‘cardio’) should do EMOTM, people looking for more strength work should do 4-6 sets working up to about 75-85% for the last two sets.

Strength

6 of 14

Snatch

5×3 Snatch (5 sets of 3 reps, same weight across, approximately 70 – 80% max snatch).

Super Set: 5×6 Single Arm Ring Row (5 sets of 6 – per arm)

Metcon

Metcon (AMRAP – Rounds and Reps)

7 minute AMRAP (as many rounds as possible)

7 Toes-to-Bar

30′ Walking Lunge

14 American Kettlebell Swing (RX+: 53/35 RX: 35/26 Scale: 26/14)
Scaling Guide: 4 – 7 rounds, about 1:15 per round.

Coaching Tips: Try to hit the toes-to-bar in big sets. Make sure you maintain good knee discipline on the lunges (keep it over the ankle), and try to ‘spread’ the floor with your feet. Push to the front and back, not just up. Do not push off of you knee with your hands. Watch the hyperextension of the lumbar on the American kettlebell swings; keep the back flat, and abs tight – especially with the toes-to-bar making them tired.

Cash Out (optional)

Tabata (AMRAP – Reps)

20′ Sled Push