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Mar
22
2022

march 23, 2022

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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

630Pm Weightlifting

Clean and Jerk (7×1 @ 90% plus drop and reset)

Split Jerk (3-3-3-2-2-1 @ 70% plus)