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Oct
31
2021

November 1, 2021

By admin 0

CrossFit Queen Creek – CrossFit

Warm-up

Warm-up (No Measure)

15 Burpees

20 Unweighted Lateral Step Overs (together, with footwork focus) Then

5 Rounds

6 Single DB Step Ups (step overs in final round)

6 Kip Swings* (knee raises and/or toes to bar in last couple rounds)

*Focus on creating as much movement with the lats as possible while tucking the knees into your chest

Metcon

Metcon (AMRAP – Reps)

AMRAP 5 Minutes

35/20 DB 24/20″ Box RX

50/35 DB RX +

30 Double DB Box Step Overs

Max Rep Toes to Bar in remaining time Rest 3:00

AMRAP 5 Minutes

30 Double DB Box Step Overs

Max Rep Toes to Bar in remaining time Rest 3:00

AMRAP 4 Minutes

20 Double DB Box Step Overs

Max Rep Toes to Bar in remaining time Rest 3:00

AMRAP 4 Minutes

4 Double DB Box Step Overs 8 Toes to Bar

Score is total toes to bar in the first 3 AMRAPs + total repetitions in the final AMRAP.
CONDITIONING

Feel: Muscular Overload Pacing: Sustain

Target Score: 50+ Toes to bar, 3+ Rounds in AMRAP Firebreather Score: 80+ Toes to bar, 5+ Rounds in AMRAP

Scaling

– Step Overs: Should be able to do 15 unbroken reps when fresh. Sets

of 30 should not exceed 3 minutes of work to complete, with sets of 20 taking slightly less time.

– Toes to Bar: Kipping or Strict Knee Raises. Modify to sit ups as a last

resort

Metcon (Time)

15-12-9

Burpee Pull Up

OH Squat 135/100lbs
COMPETITOR EXTRA

Feel: Gas Pacing: Reach

Target Score: 6-10 Minutes

Fire Breather Score: Sub-5 Minutes

Scaling

– If athlete does not have pull ups w/o assistance, perform 15 burpees,

15 jumping pull ups, and then OHS. Same for 12’s and 9’s.