CrossFit Queen Creek – CrossFit
Pigeon Stretch 2:00 each side Then
20 Light DB Clusters (to the floor)
Max Distance machine in remaining time Then,
4-way Banded Glute Activation, 2:00
5×5 @ 92.5% 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 week. As the percentages get heavier, focus on maintaining good positions with minimal grinding.
16 Farmer’s Hold Walking Lunge Steps, heavy
:30 Copenhagen hold per leg
15 Seated Double KB Strict Press, light
Metcon (AMRAP – Reps)
For Completion Steady 10 Minutes of:
20/16 Calorie C2 Bike or Row @ Forever Pace 12 Cossack Squats
:30 Dead Hang from pull up bar
10 Empty Bar Clusters (below knee