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      Mar
      08
      2022

      march 9, 2022

      By admin 0

      CrossFit Queen Creek – CrossFit

      Warm-up

      3 Steady Rounds

      12 DB Front Rack Lateral Squats

      10 Hanging Knee Raises

      12 Jump Squats

      Front Squat

      On a 9 Minute Clock:

      Build to a Heavy Pause Front Squat

      *3 Second pause at bottom of squat Bar taken from the rack.

      Metcon (Time)

      For Time Alternating full rounds with a partner

      20 Rounds

      8 Toes to Bar

      200′ Odd Object Carry

      *Odd Object Options: Sandbag :100/70lbs or less Plate: 55/45lbs

      Kettlebells/Dumbbells: 70s/50s

      630Pm Weightlifting

      Warm-up

      Banded Glute Activation Steps, performed while in the bottom of a squat position, 10 reps in each direction (left, right, forward, backward) + 5 squats after each direction.

      Then, 2 Rounds of:

      8 Empty Bar Strict Press

      8 Empty Bar Front Squats

      5 Perfect Split Jerks

      Then, 2 Rounds of:

      – Tall Clean Warm Up, 2 reps at each position

      – 4 Hang Squat Cleans

      Clean

      7×2 @ 80-85%

      drop and reset

      JERK final rep

      Metcon (Weight)

      4x :20 second weighted front squat holds AHAP

      5×15 v-ups