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      Nov
      14
      2021

      november 15, 2021

      By admin 0

      CrossFit Queen Creek – CrossFit

      Warm-up

      2 Rounds

      15/10 Calorie Row

      10 KB Swings

      5 Strict Pull Ups Negatives (5-count negative) Then,

      20 leg swings per side, front to back and across the body

      Deadlift

      1×6@62.5%

      1×5@72.5%

      1×4@82.5%

      1×2@82.5-87.5%

      1×1@87.5-92.5%

      Reps are touch and go.

      After each set of deadlifts, perform 100 meter sprint on rower.

      Rest 3-4 minutes after the rowing

      The goal is for each set to be roughly 2.5% or simply slightly heavier than last week.

      Metcon (No Measure)

      AMRAP 10 Minutes

      16 DB Farmer’s Hold Lunges 30s-70s

      10 Hip Extensions

      15 Hollow rocks

      Metcon (Time)

      3 rounds

      20 Wallballs 30/20lbs

      20 Sit Ups

      20/16 Calorie Row

      20 minute cap
      Feel: Gas Pacing: Sustain

      Target Score: 12-14 minutes Firebreather Score: Sub-10 no Minutes

      Scaling

      – Wallball: Scale weight before reps. Goal is 1-2 Sets. Athletes should be

      able to perform 20 UB reps with a heavier-than-usual wallball in order to do this workout as written, otherwise they should use their standard ball weight.

      – Row: 300m Run 15/12 Calorie AAB.

      Coach Focus: This combination is going to be very gassy and to ensure athletes do not get caught standing around they must be able to do at least 20 UB Wallballs in Round 1.