Fitness Intensity

With the CrossFit competition season in full effect and the Reebok CrossFit Games right around the corner it is time we begin to really focus on stepping up our fitness intensity. All week at CrossFit Scottsdale we will be doing each of the 2011 Open workouts. This will allow all students to see what kind of skill and strength is required to be a “gamer”. Whether you choose to compete in the CrossFit Games Open everyone is encouraged to participate in Friday Night Lights. This event will be hosted and held at CrossFit Scottsdale on February 24th, a scaled, rx, and masters divisions will be offered. Don’t miss out on the fun – registration opens on Febuary 1st on CrossFitScottsdale.com.

Warm Up
jump rope/double under
PVC Burgener snatch

Skill
Power Snatch

Workout of the Day
Reebok CrossFit Games Open Workout 11.1
10 minute AMRAP of:
30 double unders
15 power snatch #75/55



*MOVEMENT DESCRIPTIONS*

Double-under
This is a standard double-under in which the rope passes twice for each jump. Only successful jumps are counted, not just attempts.

Power snatch
This power snatch is really a “ground to overhead anyhow.” The key point is the range of motion between the start and end points. For a barbell loaded with full sized plates, the bottom is when the plates touch the ground. For a barbell loaded with smaller plates, the bottom is when the barbell passes fully below the knee cap. The overhead position is when knees and hips are fully extended, arms are locked out overhead and the bar is over or behind the heels. Make sure to come to full extension on every repetition.

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