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Nov
02
2021

november 3, 2021

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CrossFit Queen Creek – CrossFit

Warm-up

2:00 Hamstring Mash, per side

Then,

10 Single leg RDLs/side

Then,

AMRAP 4 Minutes

Row 300m (moderate pace)

8 Inch Worms

Max Burpees in remaining time

Deadlift (1×6 @60%, 1×5 70%, 1×4 80%,1×2 85%, 1×1 90%)

Reps are touch and go.

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

Rest 3-4 minutes after the box jumps.

Coach Focus: The deadlift work this phase will follow the same format for entire 7 weeks. Each week will have a set of 6, 5, 4, and 1 with the goal of increasing by 2.5% each week. All sets are touch and go, but we are looking for perfect control back to the floor on each rep, including the last. Do not skip the eccentric.

Additional Notes/Resources: The explosive movement that follows each set of deadlifts is meant to augment the explosive hip extension we are looking to improve this phase. This does not need to be done immediately after each set, but within :30 – :60 after the set is completed

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes

1:00 Weighted Plank

20 Banded Hamstring Curls

15/10 Calorie Row @ Forever Pace
Feel: Accessory/Muscular Overload

Pacing: N/A, Stay moving steady but without trying to get as many rounds as possible.

Coach Focus: Remind athletes that the purpose of the 10:00

Not For Score AMRAP is quality, not score. Move with purpose.

Additional Notes/Resources: See our IG for Banded Hamstring Curls!

Metcon (AMRAP – Rounds and Reps)

15 Rounds

10 DB Box Step Ups 24/20″ w/ 50/35lbs (Single DB)

4 S. Arm Devils Press 50/35lbs
Target Score: 13 – 18 Minutes Firebreather Score: Sub-12 Minutes

Scaling

– DB Box Step Up: Should always be unbroken. Scale box height before weight.

– Devils Press: Should always be one continuous set w/o resting mid-set.

All set should be :30 or less of work.