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      Dec
      08
      2021

      December 9, 2021

      By admin 0

      CrossFit Queen Creek – CrossFit

      Warm-up

      20 Banded Pull Aparts (20 palms up + palms down)

      -Then-

      3 Rounds

      30 Single Unders (Rounds 3-5 Double Unders)

      10 Heavy Russian KB Swing

      Pull-ups (4×20 Banded Strict)

      Use a band that allows for 20 consistent-speed reps.

      Coach Focus: We’ve been on this strict gymnastics pulling program for 5 weeks now and it’s our hope that athletes are beginning to feel stronger moving their own bodyweight as they work through this phase. Remind athletes that we are looking for a band that not only allows 20 consecutive reps but also allows them to move fast during their 20 reps.

      Metcon (Time)

      Every 3 Minutes for 21 Minutes*

      16/12 Calorie Row

      50 Double Unders

      2 Cleans 150/100lbs

      *The first 4 rounds are performed as written. The last 3 rounds are performed in reverse order.

      Record slowest interval
      Minimum rest time :45

      Scaling:

      – Row: Should not exceed 1:15 for anyone (should not be a sprint, but should not

      be a casual pace either)

      – Double Unders: Should not exceed :45 of practice

      – Cleans: Both reps should not exceed :20.

      Metcon (No Measure)

      Flow Session 3 Rounds

      1:00 Row or Ski

      30′ HS Walk (3 wall walks)

      1:00 echo bike

      2 Technique focus Rope Climbs