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Oct
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2021

october 27, 2021

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CrossFit Queen Creek – CrossFit

Warm-up

Every :90 for 6:00 (4 sets)

40 Single Unders

6 Light Power Cleans 6 Light Push Presses

Captain Thunderpants (Weight)

Conditioning Test “Captain Thunderpants” On a 32 Minute Clock: 10 Rounds

200m Run

10 Bar Facing Burpees

5 Power Cleans 135/95lbs Time Cap: 24 Minutes

Then, from 24:00 – 32:00: Find a 1RM Shoulder to OH



Scaled

On a 32 Minute Clock: 8 Rounds

200m Run

10 Bar Facing Burpees

5 Power Cleans 95/65lbs Time Cap: 24 Minutes

Then, from 24:00 – 32:00: Find a 1RM Shoulder to OH
If the ten rounds are completed before 24:00 you can start the S2O early and work to 32:00, score is 1RM shoulder to OH

Metcon (Calories)

Every 2 Minutes for 12 Minutes

50′ HS Walk or 3 wall walks

Ski for Calories in Remaining time

HS Walk should never exceed 1:00 to complete. Scale distance as needed. Ski pace should allow athletes to kick up and start HS walking immediately at the start of every new round.

Sub rowing for skiing if machines are limited.