Author archive: admin
Aug
08
2022

august 12, 2022

CrossFit Queen Creek – CrossFit Warm-up AMRAP 5:00 (Steady Pace) 10 Jumping Lunges 5 Burpees 10 Med Ball Squat Cleans 5 Burpees Conditioning test (Time) Conditioning Test For Time 40-30-20 Bar Facing Burpees Wallballs 20/14lbs 12 minute cap Scaled For Time 40-30-20 Bar Facing Burpees Wallballs 14/10lbs 12 minute cap Rx Burpee: a “jump” is required on the burpee (Open standard). Scaled Burpee: athletes may step over the bar in the burpee. Bench Press (12 minutes to find heavy single) 5-4-3-2-1 Rest 1:00 between sets Start at 70% 1RM and add weight each set, ending at a heavy single. Metcon (Time) For Time, with a Partner P1: 8 Rope Climbs P2: 8 Rope Climbs P1: 6 Rope Climbs P2: 6 Rope Climbs P1: 4 Rope Climbs P2: 4 Rope Climbs P1: 2 Rope Climbs P2: 2 Rope Climbs No partner? Rest 1:1 after each set.Scaling: – Rope Climbs: Climb from supine (lying on the floor) or scale to 4 strict pull ups per rope climb. Allow athletes doing pull ups to use a band to allow fo...

Aug
07
2022

august 11, 2022

CrossFit Queen Creek – CrossFit Warm-up :30 Dead hang from bar 1:00 PVC OHS Hold Then, – 10 Pause OHS, empty bar or PVC – 12 Lateral Bar Burpees – 50 Double Unders/Singles Hang Snatch On a 25 Minute Clock: 5 Rounds 50 Double Unders 10 Snatches 135/95lbs then, in the remaining time: Find a 1RM Hang Squat Snatch Scaling: – Double Unders: Should not exceed 2 Minutes in any round. Allow athletes with double unders to practice for 2 minutes each round. If an athlete cannot do double unders, stick with single unders, but consider increasing the number to 150 reps if appropriate – Snatches: Should never exceed 2 minutes to complete the 10 reps. These reps are ideally done as steady singles each round. If shoulder injuries prevent OH, perform cleans at the same weight. – Hang Snatch; may be above or below the knee, whichever the athlete prefers. Allow power snatch only for safety purposes. If shoulder injuries prevent OH, perform a 1RM Hang Squat Clean...

Aug
03
2022

August 7, 2022

CrossFit Queen Creek – CrossFit Warm-up AMRAP 8 Minutes 150m Row 6 Box Jump Overs 4 Strict Pull ups Metcon (Time) 10 Rounds 300/250m Row 6 Box Jump Overs 30/24″ 1 Rope Climb

Aug
02
2022

August 6, 2022

CrossFit Queen Creek – CrossFit Jack (AMRAP – Rounds and Reps) AMRAP in 20 minutes 10 Push Presses (115/85 lb) 10 Kettlebell Swings (1.5/1 pood) 10 Box Jumps (24/20 in)In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009To learn more about Jack click here Metcon (Time) 5 Rounds 1 minute plank transitions 30 second L sit 10 pushups 10 situps 10 air squats

Aug
01
2022

August 5, 2022

CrossFit Queen Creek – CrossFit Warm-up 2:00 Squat Hold -Then- Alternating EMOM 9 min, 3 each (R1>2>3) – :45 of: Burpees > Push Ups > Ring Rows – :45 of Air Squats > Empty Bar Front Squat> Hang Squat Cleans – Run 100m “Pennies” (Time) “Pennies” Rx For Time 6 Squat Cleans 225/155lbs 6 Muscle Ups Run 400m 6 Squat Cleans 225/155lbs 6 Muscle Ups Run 400m 6 Squat Cleans 225/155lbs 6 Muscle Ups Run 400m 6 Squat Cleans 225/155lbs 6 Muscle Ups 20 minute capCONDITIONING Feel: Gas Pacing: Sustain Target Score: Sub-20 Minutes, most finishing between 15 and 19 minutes Firebreather Score: Sub-12 Minutes Scaling: Intermediate For Time 7 Squat Cleans 185/125lbs 4 Muscle Ups* Run 400m 7 Squat Cleans 185/125lbs 4 Muscle Ups Run 400m 7 Squat Cleans 185/125lbs 4 Muscle Ups Run 400m 7 Squat Cleans 185/125lbs 4 Muscle Ups *Muscle ups may be performed on a bar if this provides a challenging stimulus. Beginner For Time 7 Heavy Cleans 7 Burpee Pull Ups Run 200-4...

Jul
31
2022

August 4, 2022

CrossFit Queen Creek – CrossFit Warm-up 1 minute Shoulder warmup with PVC Then 2 rounds: Run 200m 10 Burpee Pull Ups Bench Press (Find 1RM) Metcon (Distance) Teams of 4 AMRAP 16 Minutes 200m Ski* 10 Air Squats *Waterfall style, once P1 leaves ski erg, next person starts Metcon (AMRAP – Reps) 6 minute AMRAP 10 DU’s 5 pushups 5 KB Russian swings 35/26

Jul
26
2022

july 30, 2022

CrossFit Queen Creek – CrossFit Hildy (Time) For Time: 100-calorie row 75 thrusters, 45-lb. barbell 50 pull-ups 75 wall-ball shots, 20-lb. ball 100-calorie row If you’ve got a 20-lb. vest or body armor, wear it.Army Spc. Hilda Clayton, 22, of Augusta, Georgia, died from injuries sustained when a mortar malfunctioned during an Afghan National Army training exercise in Qaraghahi, Afghanistan. Clayton, assigned to the 55th Signal Company and the 21st Signal Brigade in Fort Meade, Maryland, was providing Combat Camera support at the time of her death. She is survived by her husband, Chase Clayton.To learn more about Hildy click here

Jul
25
2022

july 29, 2022

CrossFit Queen Creek – CrossFit Warm-up 2 Steady Rounds 20 Russian KB Swings 53/35lbs :20 Handstand Hold 5-8 Strict Pull Ups or Ring Rows 200m Air Bike Metcon (3 Rounds for reps) 3 Rounds 1:00 Max Rep Ring Rows :30 Rest 1:00 Max Strict Ring Dips :30 Rest Ring Row: use a difficult that allows for a set of 15+ to start. Ring Dip: must be able to perform 5+ perfect strict reps to start, otherwise perform bench dips or push ups. Goal is the same or more reps that 2 weeks ago with less rest between sets. Metcon (AMRAP – Rounds and Reps) AMRAP 7 Minutes 2 wall walks 20 Double DB/KB Deadlifts 70s/50s Metcon (Time) for time 3 rounds of 10 cal bike 10 cal ski 10 cal row

Jul
24
2022

july 28, 2022

CrossFit Queen Creek – CrossFit Warm-up 5:00 Row, air bike, or jog @ Easy-Moderate Pace Then 2 Rounds 5 Strict Hanging Knee Raises 50’ Empty Sled Run (don’t sprint – move quickly) 15 Air Squats w/ Glute Band around knees Back Squat (3-3-2-2-1-1) Within ~1:00 after each set, perform an 80′ Empty Sled Sprint on sidewalk out back door. From door to end of sidewalk. leave sled for next person to push it back Start at 80-85% and add weight each set. Goal: all three singles are 90-100% (may go for 1RM if it’s feeling good) This is the second to last back squat day – retest will be NEXT week, not in week 7! Metcon (No Measure) 5 min cool down walk Metcon (Time) for time 10,8,6,4,2 Deadlift 135/95 2,4,6,8,10 turkish SIT UPS 44/26 KB alternate arms each rep

Jul
23
2022

july 27, 2022

CrossFit Queen Creek – CrossFit Warm-up 2 Rounds 10 cal bike 10 Kip Swings 10 Squats ( light DBs on R2) 5 Strict Pull Ups 10 squats light DBs on R2 Metcon (Time) Option 1 15 Bar Muscle Ups in as few sets as possible Rest no more than 3:00 between big sets 12 minute cap Option 2 EMOM 12 Minutes 1-3 Bar Muscle Ups, or Assisted Bar Muscle Ups (band, jumping, etc) Metcon (AMRAP – Reps) Every Minute until 80 squat Cleans 115/75 have been completed, alternating minutes with a partner then, 10 Pull Ups each Max squat Cleans in remaining time 14 minute capscore is max squat cleans in remaining time 500m Row (Time) Max Effort 500m Row