Strength, endurance and power at CrossFit Scottsdale

1 min row/run/air/burpee/lunge
Barbell progression snatch/clean and jerk
Set up all weights and additional plates before you start.

A1. 30x clean and jerks #95/65
3 min rest
B1. 30x power snatch #95/65
3 min rest
C1.5x deadlifts
C210 burpees
5x rounds
5 min rest
:30 seconds on rower AFAP (as fast as possible)
:30 seconds recovery row
5x rounds



Level I Test Tomorrow at CrossFit Scottsdale

Tomorrow Night, January 24th  at 7pm!

So you have been CrossFitting for a while now, you show up to class, you don’t quit, but you are ready to take your fitness skills to the next level. Well tomorrow you have your chance! Come test your fitness and challenge yourself in a whole new way! The Level I test is the next step for our CrossFit Scottsdale students, to help understand where you are at in your fitness, and to help earn your spot in the more advanced Level I classes. Whether this this your first attempt or many tries later, come out and see how far you can go in the Level test. You may just walk out of here with a Level I White Band! Want to know what components you need to pass the test? Check out your Success Journal, and be sure to bring them tomorrow for the test!

The Level 1 Test will be held TOMORROW at 7pm, come determined and bring your cheer squad!

“I have a dream” Martin Luther King

Take 10 min to mobilize and warm up through the following movements.
Jump rope/Pull/Up/Barbell
Barbell progression
(DL) deadlift (HC) hand clean (S2O) shoulder to overhead

Test #1
12 DL/9 HC/6 S2O
8 min amrap

~3 min rest

Test #2
jump rope ladder
10-20-30-40-50 double or single
5-10-15-20-25 double or single
5 min to move as far up and down as possible

~3min rest

Test #3
3 min max pull up


“Our lives begin to end the day we become silent about things that matter.”
Martin Luther King Jr.

Squat Saturday at CrossFit Scottsdale


Warm up: Tabata – Row, Push-up, sit-up,

Strength: Squat Ladder – 1 the first minute, 2 the second, 3 the third minute…

Minute 1 – 10 Overhead Squat, Minute 11 – 20 Front Squats, Minute 21 + Back Squats

Work: “Megan”



Kettle Bell Swing

Double Under


Learn to lift like an Olympian at CrossFit Scottsdale

Olympic lifting mobility
Rack stretch/high pull/toe drops
Then 3 of the following with a barbell

DL deadlift
BR barbell row
HC hang clean position 1
FS front squat
SP strict press
PP push press
PJ push jerk
J jerk
BS back squat
BNPP behind the neck push press

>20 minutes to establish a heavy single clean

7x power clean
7x bar over burpees (no push up burpee
7x rounds

Coach Nate pushing the metal overhead.

Squat. Pull. Jump in less than an hour at CrossFit Scottsdale

 Robert takes a break from strength training to smile. Injuries are part of training
and they happen often. This one was actually from a snow boarding trip. We can scale
and adapt any injury and any movement with KAYYEM fitness. NO EXCUSES!!!!

Workout of the Day:

A1 Front squat 31×1 4-6 reps
A2 Pull up 10-15 reps
A3 Jump rope -45 seconds
5x Rounds/2 min rest

short break~

B1 Kettle Bell snatch 20x seconds each arm 10x second rest 8x
C1 max push up 2 min

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