january 19, 2022

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CrossFit Queen Creek – CrossFit


3:00 C2 Machine, Increase speed every minute Then

:30 Hang from Pull Up Bar

10 Push Ups

30 Air Squats wearing glute activation band

:30 Hang from Pull Up Bar

Back Squat

Back Squat

5×5 @ 90% 5RM from test week All sets are at the same weight. Rest 2-4 minutes between sets.

The goal for the entire phase is to add roughly 2.5% or 5-10lbs to the bar every

Metcon (Time)

Accumulate 8:00 in a lateral plank*

*After performing a max duration plank on both sides, perform 10 Barbell Good Mornings

15 Minute Time Cap

Metcon (Distance)

Every 3 Minutes for 15 Minutes

20 Pistols

Max Distance Bike in remaining time

– Pistols: Should not exceed 1 minute of work in any round. Cap athletes at 1 minute of

pistols each round to ensure both movements are performed to hit the intended stimulus. Pistols using a band for support, pistol to a box, or lunges are all excellent scales.

– Bike: C2 Bike is the preference, then AAB. If no bikes are available, rowing or shuttle

runs (10m out and back) are comparable subs.

Coach Focus: Your athletes get 1 free set of pistols and then each round is meant to be 20 pistols or 1 minute of practice, followed by biking at a pace that is challenging but does not dramatically change how pistols are performed in rounds 2-5.