CrossFit Queen Creek – CrossFit
1:00 Pigeon Stretch/ Side Then
8 S-Arm DB Squat Cleans 50/35lbs
8 S-Arm DB Push Press
6 Ring Rows
Every 2 Minutes for 12 Minutes 3 Tempo Pull Power Cleans
Metcon (AMRAP – Reps)
In Teams of 3, waterfall style: AMRAP 14 Minutes
1 Rope Climb
1 Clean and Jerk 175/120lbs
– Rope Climb: Should not exceed :15 to complete 1 climb. Scale to 5 strict pull ups
(with a band if necessary). Proficient athletes can be challenged to perform this legless as long as a reduction in intensity doesn’t occur.
– Clean and Jerk: Should not exceed 65% of an athletes 1RM and should be easily
hit every time an athlete approaches the bar (should be power clean + split jerk).
Coach Focus: Athletes should team up by fitness so that all athletes are working/ resting for similar times throughout all 14 minutes. For today’s workout athletes should be able to stay in perpetual motion for the entire 14 minutes. We are looking for the flow of the workout to be a 1 quick, consistent climb followed by the athlete being able to jog to their bar and lift it immediately. If athletes are hesitating to lift their barbell, it’s too heavy, and it’s missing today’s goal stimulus. Waterfall style means that as soon as the athlete in front completes their rep, the athlete behind starts theirs.