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Dec
12
2021

december 13, 2021

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CrossFit Queen Creek – CrossFit

Warm-up

15 Banded Good Mornings Then,

12-9-6

Russian KB Swings

Tall Box Jumps (Step Down) Row Calories @ Moderate Pace

Deadlift

Lifting Retest Deadlift

5-3-3-1-1-1

Start around 60% and add weight each set, finding a new 1RM.

Athletes may perform additional singles as needed.

Metcon (No Measure)

4 Sets for Quality

20 Double KB Sumo Deadlifts

20 sit ups

Metcon (Time)

4 Rounds

30 Wallballs 20/14lbs

10 Power Snatch 115/85lbs

10 Ring Dips
Scaling

– Wallballs: Should be 1-3 sets. Scale weight before reps.

– Power Snatch: Should be touch and go sets or quick singles. Should not exceed

60% of an athlete’s 1RM

– Ring Dips: Should be 1-3 Sets. Do not over-scale the number of reps here,

otherwise the workout will only be wallballs/snatches. Modify to a deficit push up or regular push up.

Coach Focus: This workout will border between gas and muscular overload due to the ROM requirements and the muscle groups used. If you have an athlete bordering on RX, scale them back and let them hammer this.