Blog
Jun
27
2022

july 1, 2022

By admin 0

Announcements

July 4 weekend schedule

July 2 Saturday Regular schedule
July 3 Sunday NO Class
July 4 Monday 8 AM Only Hot Shots 19 Hero WOD

CrossFit Queen Creek – CrossFit

Warm-up

2:00 Band Pull Aparts Then

Run 200m

10 Ring Rows

10 KB Sumo Deadlift High Pulls

10 Air Squats

Run 200m

10 Push Ups

10 KB Swings

10 Goblet Squats

“Pennies” (Time)

“Pennies” Rx

For Time

6 Squat Cleans 225/155lbs

6 Muscle Ups

Run 400m

6 Squat Cleans 225/155lbs

6 Muscle Ups

Run 400m

6 Squat Cleans 225/155lbs

6 Muscle Ups

Run 400m

6 Squat Cleans 225/155lbs

6 Muscle Ups

20 minute cap
When Scaling; Use one of the following modifications:

Intermediate

For Time

6 Squat Cleans 185/125lbs 4 Muscle Ups*

Run 400m

6 Squat Cleans 185/125lbs 4 Muscle Ups

Run 400m

6 Squat Cleans 185/125lbs 4 Muscle Ups

Run 400m

6 Squat Cleans 185/125lbs 4 Muscle Ups

*Muscle ups may be performed on a bar if this provides a challenging stimulus.

Beginner

For Time

6 Heavy Cleans

6 Burpee Pull Ups Run 200-400m

6 Heavy Cleans

6 Burpee Pull Ups Run 200-400m

6 Heavy Cleans

6 Burpee Pull Ups Run 200-400m

6 Heavy Cleans

6 Burpee Pull Ups

Coach Focus: “Pennies” is a Misfit Athletics original benchmark workout originally written for high level athletes. While still applicable, these movements and weights have become more doable at the affiliate level as athletes have gotten fitter. This workout is guaranteed to challenge the fittest athletes at your gym – scaling will be necessary for most. This workout is meant to be extremely metabolically taxing, so provide athletes with the most difficult version they can do without getting stuck for extended periods of time. Don’t overscale

– most should be in the mid-teens for timing.

Bench Press (5,5,3,2,2 start at 70% and add weight to each set)