CrossFit Queen Creek – CrossFit
Warm-up (No Measure)
10 Tall Muscle Snatches 10 Tall Power Snatches 10 Tall Squat Snatches
10 Power Position Squat Snatches 10 Above the Knee Squat Snatches 10 Below the Knee Squat Snatches
3 Tempo Pull Squat Snatches (see video)
Snatch (Every 2:30 for 15:00 3 tempo pull squat snatches )
Drop and Reset between reps
Start very light and add weight if it looks and feels good.
Metcon (AMRAP – Rounds and Reps)
AMRAP 10 Minutes
25 Double Unders
12 Wallballs 20/14lbs
Feel: Cardio Pacing: Sustain
Target Score: 8+ Rounds
Firebreather Score: 13+ Rounds (:45 rounds or faster) Scaling
– Double Unders: Should not exceed :30 of work at any point, so athletes
may perform fewer double unders to get the practice in or scale to single unders.
– Wallballs: Unbroken every time. Ensure athletes have a ball weight that
allows for this, only scaling target height for beginners.
Cardio Test “Wallace and Vomit”
On a 10 Minute Clock Run 1 Mile then
Row for Distance in remaining time.
Score is meters rowed.