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...