October 26, 2021

CrossFit Queen Creek – CrossFit

Warm-up

2 Rounds of

:20 Deadhang from Pu bar

10 scap pu

10 ring rows

2 rounds of

250/200 row

15 jump squats

4-8 strict pu or banded pu

Metcon (Time)

Gymnastics test

For time

Row 800/700m

60 box jumps 24/20

50 pull ups

40 thrusters 75/55

30 chest2bar pu

Time cap 16:00
athletes can start on rower or box jumps

Metcon (Weight)

EMOM until failure

3 strict press

start at 60% add 5-10 pounds each round

rest 2:00 after you fail a set then,

EMOM until failure

3 push press

start at weight you failed strict
Do not allow athletes to perform the standing bench press. We do not want to see overextension in your athlete’s midline when pressing overhead.

Additional Notes/Resources: Allow for 20 Minutes to complete this competitor extra to be safe, although most may not need that long