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      Nov
      28
      2021

      november 29, 2021

      By admin 0

      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