march 28, 2022

By admin 0

CrossFit Queen Creek – CrossFit

Warm-up

2 Minutes of Glute Activation Steps*

Every :30 perform 4 Air Squats Then

EMOM 6:00 (:30 of work) Row Calories

Inchworms + Push Ups

Deadlift

Find a 1RM Deadlift

This is your High CNS test for the upcoming phase. The goal with the upcoming deadlift phase will be to pull today’s 1RM for a new 3RM in 6 weeks.

Metcon (Calories)

Teams of 3

Every 4 Minutes for 12 Minutes

60 Calorie Bike

Athletes rotate every 10 calories, with each athlete going twice per interval.

Team of 3 (smaller athletes): 48 Calorie Bike (rotate every 8 cals)

Metcon (Time)

3 Rounds

1 Legless Rope Climb

3 UB Hang Squat Cleans AHAP*

45 Double Unders

Rest 1:30
Scaling

– LLRC: Perform the legless climb as high as possible, climb with legs, or modify to strict pull

ups. 1 LLRC = 4 strict pull ups

– Hang Squat Clean: Athletes can go as heavy as they’d like as long as they are able to

perform 3 consecutive reps with their barbell.

– Double Unders: Should not exceed :90 in any round

630Pm Weightlifting

Metcon (Weight)

Every 2:00 for 12:00

1 squat snatch @ 80%

Rest 5:00

then

Every 2:00 for 12:00

1 clean and jerk @ 80%

5 x :20 hanging knee raise hold