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2021

november 24, 2021

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CrossFit Queen Creek – CrossFit

Warm-up

3 Rounds

:10 HARD Row, :50 Moderate Then,

3 Rounds

10 Plate Ground to OH, 25lbs or less

:40 Wallsit

Deadlift (1×6@65% 1×5@75% 1×4@85% 1×2@87.5-90% 1×1@ 95%)

Reps are touch and go.

After each set of deadlifts, perform 10 Double Russian KB Swings for maximum explosiveness, 53s/35s or less

Rest 3-4 minutes after the swings.

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

Metcon (AMRAP – Reps)

AMRAP 10 Minutes

:45 Farmers Hold 30s-100s

5 Partner Hamstring Curls

10 Empty Bar Good Mornings (Tempo on the way down, fast on the way up)

Metcon (Time)

5 Rounds

6 Cossack Squats

16 Lateral Box Step Overs

25′ HS Walk (:45 handstand hold)