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Dec
22
2021

december 23, 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

20 PVC Pass Through Lunges

20 Leg Swings (20 reps front to back on both legs)

-Then-

3 Rounds:

10 Russian KB Swings 53/35lbs

50’ Lateral Side Shuffle (25ft out and back) 10 Jump Squats

50’ Shuttle “Sprint” (25ft out and back, don’t go TOO hard, we’re warming up)

Power Snatch

For 15 Minutes, practice the following complex: 1 Tempo Snatch Pull + 1 Power Snatch

Drop and reset between the pull and the snatch. The snatch is performed at normal speed.

Start light and add weight if mechanics remain sound.

Metcon (No Measure)

In Teams of 3, AMRAP 12 Minutes rotating partners: 80′ Agility Course
Coach Focus: Change of direction is something that is found all of the time outside of the gym but it rarely practiced within the walls of a CrossFit gym. Before starting we strongly recommend having athletes practicing a round or 2 before starting the clock.

Set up: Place starting cone on the ground. Walk forward 10′ and place another cone. Turn 90 degrees to the left and walk another 10′ and place a cone. Turn 90 degrees right, walk 10′ and place a cone, then turn right another 90 degrees and walk 10′ and place the last cone. Course should look like this:

(turn around)

|

|

|

| (Start)

Execution: Athletes sprint forward 10′, lateral shuffle left 10′, then forward 10′, then lateral shuffle right 10′ to the turn around. They then go back through the course backwards. (Left 10′, backwards 10′, right 10′, backwards 10′ and tag their next partner).

Metcon (Time)

For Completion

2 miles on Bike @ Forever Pace Every 2:00 starting at 2:00 1 “Fast”” Set of Push Ups

*Fast doesn’t refer to the overall set, it refers to the speed of the individual reps. When rep speed slows, stop and resuming rowing

Rower can be substituted 3200 meters