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      Nov
      09
      2021

      november 10, 2021

      By admin 0

      CrossFit Queen Creek – CrossFit

      Warm-up

      4:00 Machine of Choice

      :30 Easy,

      :20 Moderate

      :10 Hard Then

      20 Goblet Squats

      15 Kettlebell Swings

      10 Cossack Squats

      Back Squat

      Back Squat 3-3-3-3-3

      Start around 75% and add weight each set. If it feels good, go for a new 3RM.)

      Metcon (Time)

      For Time Row or ski 1,000m
      Scaling

      – LOL, nah. Scaling should only be in place of an injury. If so, scale to 1k

      Ski, 75 Burpees for time, or an 800m Run for time. A 2,000m bike may be subbed, but only as a last resort.

      Metcon (No Measure)

      EMOM 14 Minutes (both in same minute)

      25 Double Unders

      7 Strict HSPU
      Scaling

      – Double Unders: :20 of practice or Single Unders

      – SHSPU: Reduce number (ideally at least 3 reps) or modify to kipping

      HSPU or DB Strict Press