CrossFit Queen Creek – CrossFit Warm-up 3 rounds 30 seconds jump rope 16 skaters 8 burpees 3 hang power cleans + front squat + jerk EMOM x 10 use bar or DB April 7, 2020 (AMRAP – Rounds and Reps) 12 min amrap 12 devil’s press 12 lungesters with DB or Barbelllungester is a new move for us! Check in with your coach or watch coach rob’s youtube video for an explination. https://m.youtube.com/channel/UCwgi4ssONkllOQl7cpYeUgw
CrossFit Queen Creek – CrossFit skill 10 min handstand practice, any variation that challenges you April 6, 2020 (No Measure) 15 min EMOM *3 pull ups 7 push ups 9 squatsno pull up bar? Sub Bent over rows time trials (3 Rounds for time) *ME 400 m run rest 3-5 mins between rounds
CrossFit Queen Creek – CrossFit Warm-up 2 rounds 1 min DU, jump rope or jumping jacks then- 10 toy soldiers 10 toe touch hops 10 sumo squats 5 inchworms 2 wall walks April 5, 2020 (Time) 5 rounds *9-15 deadlifts 185/125 12 burpee over bar 15 box jumps 200 m runIf you do not have a barbell, do more reps. deficit Sumo DL with a DB or KB is a great option
CrossFit Queen Creek – CrossFit Metcon (AMRAP – Reps) 20 min jog/ power walk then 10 min amrap of 10 sit ups 15 glute bridges 20 walking lunges
CrossFit Queen Creek – CrossFit Warm-up 400 m run 20 plank hold alt shoulder touches 10 push ups 5 inch worms 10 sumo squats 30 swimmers Metcon (Weight) 20 min EMOM 1: 6-8 power snatch 2: 15 push ups 3: 10 OH squats 4: 30 mountain climbers limited Equp version 1: 12-14 Alt DB or KB snatch 2: 15 push ups 3: 14 goblet squats OR 5/5 single arm DB/KB OH squat 4: 30 mountain climbers NO equp version 1: 15 push ups 2: 40 sec OH squat with Broom stick 3: 30 mountain climbers 4: 40 sec jumping lungesThis is a mid weight workout. If you are using a barbell I would suggest 95/65 or 75/55
CrossFit Queen Creek – CrossFit Warm-up 3 Rounds :45 Plank 12 jumping Squats 12 glute bridges 12 Supermans 12 sit ups Metcon (Weight) 5 rounds 10 bulgarian split squats (R) 10 split squats (L) 20 skatersgo as heavy as you can on the Split squats. DB or Barbell. Scaling: can use a wall, broom skick for balance OR do reverse lunges Metcon (Time) 30,20,10 thrusters 60, 40, 20 DUsThrusters: can use DB barbell, bumper plate: choose a weight that challenges you. If you don’t have a jump rope, you can do jumping jacks
CrossFit Queen Creek – CrossFit Metcon (No Measure) decline push ups 6×8 (3 second negative) between sets 30 second HS work Options: 30 second HS hold 2 wall walks 25 foot HS walk 30 seconds OH plate holduse a stair, bench, or box for push ups to scale: perform on the floor on knees or toes Metcon (Weight) 4 rounds 10-12 curls (barbell or DB) 45 sec plank hold (hand or elbows) 4 rounds 10-12 tricep extensions 45 second hollow body hold 4 rounds 10-12 bent over rows 45 seconds russian twistsselect a challenging weight, or if you only have lighter weights, do burn out sets by increasing the reps just shy of failure Metcon RX -every 5 seconds for 4 minutes 1 burpee OR scaled 4 min amrap of burpees
CrossFit Queen Creek – CrossFit Warm-up 3 rounds- 1 minute each a. jumping jacks b. up downs (like a burpee minus the push up) c. push ups d. squats e. mountain climbers Metcon (AMRAP – Reps) 3 rounds in 7 minutes 800 m run OR 4 minute run with remaining time: 25 goblet squats ME devil’s press rest 3 minutes (begin a new round every 10 mins)scale: use anything you have for goblet squats. (plate, DB, kb, milk jug, or BW jumping squats, jumping as high as you can. For devil’s press, can sub bumper plate burpeees.
CrossFit Queen Creek – CrossFit : Metcon (AMRAP – Reps) 10 Min AMRAP *Bodyweight 10 sumo good mornings 10 plyo push ups 20 bicycles (10 each side) 50 Jumping jacks Weighted 7 sumo DL (weights are whatever you can find 10 plyo push ups 20 bicycles 30 DU /60 su Metcon (Time) complete four rounds of the following 10 strict press 10 DB bench or floor press then 10 minute run or 30 minute walk
CrossFit Queen Creek – CrossFit Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click hereLast One! Metcon (Time) Home Workout For time complete 20 rounds of 5 Push Ups 10 Situps 15 squats