OCOTBER 25, 2021
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