Benefits of Exercise

The benefits of exercise cannot be overstated. Exercise strengthens bones and may be the best treatment for osteoporosis. Exercises builds and tones muscles which support joints.  It builds confidence and self-esteem and is a super stress reliever and natural antidepressant. With that being said it is important for everyone to maintain a regular workout routine and stick to it. At CrossFit Scottsdale we offer a community of driven to make their health a priority and we have have doing it. Come by the gym and check it out or call to schedule a free class… you won’t regret it!

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

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

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.

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.