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Nov
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2021

november 23, 2021

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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.