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Nov
09
2021

november 10, 2021

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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