july 20, 2022

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CrossFit Queen Creek – CrossFit


AMPAP 5 Minutes

10/7 Calorie Bike, increase intensity

:20 Dead Hang

10 Hollow Rocks

:20 Plank Transitions

Metcon (3 Rounds for reps)

3 Rounds

1:00 Max Rep Banded Strict Pull Ups

:30 Rest

1:00 Max Rep Push Ups

:30 Rest

Pull Ups: Use a band that allows for FAST reps. Athletes may start with a lighter band and increase band thickness as needed.

Push Ups. Use a band if needed to allow perfect form and fast reps.

Goal is the same or more reps that 2 weeks ago with less rest between sets.

Metcon (Calories)

AMRAP 12 Minutes, in Teams of 6

10/7 Calorie AirBike
Coach Focus: We are looking for 10/7 Calories each round without ghost riding calories, meaning athletes do not pull up early and let the momentum of the chain give “freebie” calories to the athlete. Each effort from your athletes should be all-out

Metcon (Time)

For Time, with a Partner 800m Farmers Carry KB 70/53

Switch working partner any time, try to keep it even.