december 20, 2021

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Announcements

Christmas Schedule
December 23, 2021 Regular schedule
December 24, 2021 5am,8am and 430 Pm
December 25, 2021 Closed
December 26, 2021 Closed
December 27, 2021 Regular schedule

CrossFit Queen Creek – CrossFit

Warm-up

Alt. EMOM 6 minutes

1 – AAB for Cals

2 – Banded Pull-aparts

3 – PVC Snatch Balance

Snatch

Squat Snatch Warm Up

1×3 Power Position

2×3 Tempo Pull Squat Snatches, lighter than set 1 weight.

then,

5 reps @ 55%

5 @ 60%

4 @ 65%

4 @ 70%

3 @ 75%

Rest 1 minute between sets, drop and reset.

Day 1 of the Squat Snatch work for the phase begins with some positional work to ensure athletes are understanding the concept of moving around the barbell before going into their percentage work. Every set is drop and reset with the goal of moving well vs. “by any means necessary”. It’s our hope that the snatch work from last phase leads to a more successful session in this phase.

Additional Notes/Resources: We are looking for you to prioritize the so that is why you will see a range of rounds in the accessory work. Coaches should gauge the pace of their class before determining how many rounds, if any at all, are done. As a reminder with the accessory work we are looking for quality rather than volume or speed.

Metcon (No Measure)

Work 3 Sets for quality

10 Seated Double KB Strict Press (very light)

1:00 Wallsit (weighted if desired)

15 Hollow Rocks

Metcon (Weight)

Every 2 Minutes for 10 Minutes

12/9 Calorie AAB

15 UB Wallballs

Choose the heaviest ball that allows you to bike hard and remain unbroken with the ball for all 5 rounds.