march 23, 2022
CrossFit Queen Creek – CrossFit
Warm-up
1:00 Front Rack Elbow Pointers
1:00 Squat Hold
-Then-
2 rounds
12/10 Calorie Machine
10 Empty Bar Front Squats
10/8 Calorie Machine
6 Hang Squat Cleans
8/6 Calorie Machine
4 Squat Cleans, light weight
Metcon (AMRAP – Rounds and Reps)
AMRAP 21 Minutes
12/10 Calorie Machine
40 Double Unders
1 Squat Clean @ 80%+
Rest 1:00
May add weight each round if it feels and looks good.
Scaling
– Machine: Sub with any other machine, should not exceed :30. 100m Run is a
comparable substitute if the weather permits or if additional logistics are needed.
– Double Unders: Should not exceed :30 of practice each round
– Squat Clean: Should be heavy but not something an athlete would fail
repeatedly. Use the perceived difficulty of 8 out of 10 for athletes without accurate 1RM data.
Metcon (No Measure)
For 16 Minutes, rotate machines every 2 minutes all at a Forever Pace
– Row
– Bike
– Ski
– Walk/Slow jog