february 8, 2022

CrossFit Queen Creek – CrossFit

Warm-up

6 Minute C2 Machine 0:00-3:00-Forever Pace 3:00-5:00-Sustain Pace 5:00-6:00-Reach Pace

Split Jerk Warm Up

20 Band Pull Aparts (10 palms up, 10 palms down)

10 Plank Shoulder Taps (ASlowAP) 10 Strict Presses

10 Push Press

5 Empty Bar Split Jerks, Pause in the catch

Metcon (AMRAP – Rounds and Reps)

AMRAP 24 Minutes

20/15 Calorie C2 Machine (Row/Bike preference)

1 Split Jerk*

*Start at ~50% of 1RM and add weight each round

Bar is taken from the rack

Metcon (Time)

5 Rounds

5 Front Squats 70%+

11 Burpee Box Jump Overs 24/20″ Rest 1:00

*Athletes can add weight if they are able to stay UB on the Front Squats. Percentage is based on Squat Clean max and is taken from the floor.