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Feb
06
2022

february 7, 2022

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CrossFit Queen Creek – CrossFit

Warm-up

2:00 Couch Stretch (1:00 per leg)

-Then-

3:00 Machine, Increasing intensity each minute

-Then-

40 Single Leg Glute bridges

20 Russian Kettlebell Swings 53/35

10 Jump Squats for Height

Back Squat

Back Squat

5×5 @ 97.5% 5RM from test week

All sets are at the same weight.

Rest 2-4 minutes between sets.

This is your last week of percentage work before your 5RM re-test. Keep weights the same across all 5 sets.

Metcon (Weight)

3 Rounds

20 S. Arm DB Rows AHAP (10 per side)

20 Hollow Rocks

Rest as needed between sets

Metcon (Time)

For Time

15 Devils Presses 50s/35s

40 Pull Ups

15 Devils Presses 50s/35s

40 Pull Ups

15 Devil’s Presses 50s/35s

630Pm Weightlifting

Warm-up

2:00 Assault bike w/ glute activation band around

knees

:60 Squat Hold

2:00 Ankle Mob (1:00/side)

:30 Empty Bar OH Squat Hold

2:00 Pigeon/Banded Pigeon Pose (1:00/side)

15 Empty Bar OH Squats

2:00 Hanging Shoulder Opener

15 Empty Bar Power Position Squat Snatches

Snatch (15 Minutes to find 1 RM)

Clean and Jerk (15 Minute find 1 RM)