Blog
Oct
24
2021

OCOTBER 25, 2021

By admin 0

CrossFit Queen Creek – CrossFit

Warm-up

4 Minute Row

2:30 Easy

1:00 Moderate

:30 HARD

Then,

20 Leg Swings, per side, Front to Back

Then,

2 Rounds

3 Inchworms

10 Russian KB Swings, AHAP

Weightlifting

Deadlift (5-3-3-1-1-1 After each set 10 reps RKb 70/53)

Lifting test Start around 60-70% and add

weight each set, building to a

1RM for the day. Athletes may

perform additional singles as

needed. The explosiveness drills that follow do not need be done immediately after, but should follow within a minute or so.

Metcon

Metcon (No Measure)

3-5 Sets for Quality

5 Back Extensions

10 S-Leg KB or DB RDL

:60 Plank (may rotate between side and front plank – goal

is to hold for :60 straight
This accessory work is meant to directly improve your midline and posterior chain strength. When it comes to accessory work, sloppy reps will not confer the benefit we are after. Move with purpose.

Metcon (AMRAP – Reps)

8 Min Amrap

8/6 Cal Bike

10 wall balls 20/14

rest :30