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      Nov
      22
      2021

      november 23, 2021

      By admin 0

      CrossFit Queen Creek – CrossFit

      Warm-up

      2 Rounds

      8 Band Pull Aparts

      8 Light DB Push Presses

      8 PVC OH Squats

      100m Run

      Snatch

      Every 2:30 for 15:00 (6 sets) 3 Tempo Pull Squat Snatches Drop and Reset between reps

      Start around 60% and add weight if it looks and feels good. Compare to Oct 1st.

      Metcon (Distance)

      AMRAP 16 Minutes

      500/450m Row or ski

      Rest 1:00

      400/350m Row or ski

      Rest 1:00

      300/250m Row or ski

      Rest 1:00

      Metcon (AMRAP – Rounds)

      AMRAP 9 Minutes

      100m Run

      9 Toes to Bar

      100m Run

      9 Shoulder to OH 95/65lbs
      Scaling

      – Run: 200m bike or 30 double unders, only if injury/weather is an issue.

      Avoid rowing if possible.

      – T2B: 1 set for most of the workout, MAYBE becoming 2 sets if fatigue sets

      in. Reduce reps to as few as 5, otherwise have athletes perform knee raises. Athletes should be able to do their chosen set unbroken for multiple sets.

      – STOH: 1 set for the entire workout, or reduce loading.