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Feb
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2022

february 16, 2022

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CrossFit Queen Creek – CrossFit

Warm-up

5 Inch Worms + 2 Push Ups Then

AMRAP 5:00

8/6 Cal Bike

3-5 Strict Pull Ups 10 Air Squats

Metcon (AMRAP – Reps)

“Alice in Pains”

Every 3:00 for as long as possible complete: From 0:00-3:00

2 rounds:

10 Power Snatch 95/65lbs 2 Muscle Ups

From 3:00-6:00

2 rounds:

12 Power Snatch 95/65lbs 4 Muscle Ups

From 6:00-9:00

2 rounds:

14 Power Snatch 95/65lbs 6 Muscle Ups

Continue to add 2 Power Snatches and 2 Muscle Ups every 3 minutes until failure.

*If you complete the work within a time window, continue to the next set of work.

Metcon (No Measure)

Every 2 Minutes for 16 Minutes Machine*

40 Double Unders

Both movements in the same interval.

*Machine Options

– Row/Ski: 250m

– Run outside: 200m

– Bike: .4 miles

Athletes may rotate different machines as desired to learn what impacts their ability to do double unders the most.

630Pm Weightlifting

2 Rounds of

20 Deadbugs

12 Spidermans

Then, once through:

:15 Empty Bar Front Squat Hold + 2 Front Squats

1:00 Ankle Mobilization

:15 Empty Bar Front Squat Hold + 2 Front Squats

1:00 Tricep/Lat Smash Per Side

:15 Empty Bar Front Squat Hold + 2 Front Squats

1:00 Double LAX Ball T-Spine Smash

:15 Empty Bar Front Squat Hold + 2 Front Squats Empty Bar Tall Clean Warm Up

Clean (Jerk Final Rep)

6×3 @ 70-75%

Drop and Reset

4×20 Hip Extensions

4×30 S-arm bent over DB Row (15

per arm)