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Jan
26
2022

january 27, 2022

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CrossFit Queen Creek – CrossFit

Warm-up

Pigeon Stretch 2:00 each side Then

AMRAP 4:00

20 Light DB Clusters (to the floor)

Max Distance machine in remaining time Then,

4-way Banded Glute Activation, 2:00

Back Squat

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.

Metcon (Weight)

4 rounds:

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