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Nov
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2021

november 29, 2021

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CrossFit Queen Creek – CrossFit

Warm-up

2 Rounds

200m Run

15 KB Swings

20 S-Arm KB Push Presses (10/arm)

:20 Hollow Body Hold

Deadlift (1×6@67.5%1×5@75.5% 1×4@87.5% 1×2@90-92.5% 1×1@92.5)

Reps are touch and go.

After each set of deadlifts, perform 3 Seated box jumps for maximum explosiveness.

Rest 3-4 minutes after the jumps.

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

Metcon (Weight)

AMRAP 6 Minutes

20 Hamstring Curls

10-20 Hip Extensions

10 Russian KB Swings AHAP
Coach Focus: Accompanying each high CNS day will be accessory work that is meant to directly improve your athletes midline and posterior chain strength. Remind athletes that when it comes to accessory work, sloppy reps will not confer the benefit we are after. Move with purpose

Metcon (Time)

For Time

11 Front Squats 155/105lbs

22 Power Cleans 135/95lbs

33 Shoulder to Overhead 115/75lbs

44 Overhead Squats 95/65lbs
Scaling

– Front Squat: 1 Set, scale weight accordingly.

– Power Cleans: Very fast singles or touch and go sets. Should not exceed

2:00 of working time.

– STOH: 2-3 Sets total. Should not exceed 3:00 of working time.

– OHS: 2-4 Sets total. Should not exceed 5:00 of working time