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2021

november 15, 2021

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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.