CrossFit Queen Creek – CrossFit Warm-up 3 rounds of 8 cal bike 8 DB push press :30 second plank Metcon (AMRAP – Rounds and Reps) AMRAP 25 Minutes in teams of 4, alternating full rounds 6 Burpee Box Jump Overs 30/24″ 25′ famers carry AHAP (that means heavy)farmers carry counts as 1 rep per round Shoulder Press (5-3-3-2-1) start @80% 1RM
CrossFit Queen Creek – CrossFit Warm-up AMRAP 5 Minutes (Steady Pace) 10 Lunge Steps* 100m Run 10 Lunge Steps 5 Empty Bar Clean and Jerks *After round 1, add Empty bar front rack Front Squat Every 2 Minutes for 12 Minutes 1 Tempo* Front Squat + 1 Front Squat *3-second count on the way down (no pause in the bottom) Start at a moderate weight and build if mechanics remain sound. Metcon (Time) 10 Rounds 3 Clean and Jerks 135/95lbs 10 In Place Lunge Steps (BW) Metcon (Time) 3 Rounds Row/ski 300m Rest 3:00
CrossFit Queen Creek – CrossFit Metcon (AMRAP – Reps) AMRAP 4 Minutes x 5 6 Bar Facing Burpees 20 Shoulder to OH 125/85lbs Run 300m Max Bar Facing Burpees in remaining time Rest 3:00 Score is total burpees from the max rep portion (the initial 6 do not count). Metcon (Weight) 5 rounds of 6 seated hammer curls 6 tri kick backs 6 gorilla rows kb
CrossFit Queen Creek – CrossFit Badger (Time) Three Rounds for time of: 30 ‘Squat’ Cleans, 95# 30 Pull-ups Run 800 metersIn honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.To learn more about Badger click hereski, row 800 meters bike 3 miles
CrossFit Queen Creek – CrossFit Warm-up 9 Minutes Mixed Machine Warm-up 3:00 Machine 1 3:00 Machine 2 3:00 Shuttle Run (20m section), *Goal is to slowly ramp up Heart Rate Metcon (Time) For Time 14-13-12-11-10-9-8-7-6-5-4-3-2-1 Unbroken Russian KB Swings 70/53lbs Athletes must set the KB down between sets. 8 Minute CapGrip and posterior chain stamina is what we are after with today’s first piece. Athletes should be forced to use a bell that is heavier than their standard “RX” and coaches should enforce the proper height of the bell on each rep. At the top of the rep, the KB should be directly in front of the athlete’s chest. Before turning the clock on, review the mechanics of a correct swing (bell back between the legs, near the hips, torso drops forward and hips push back, and a violent hip extension). Be sure athletes know they MUST set the KB down between sets. If an athlete breaks mid-set, the set does not count. Split Jerk ( 3-3-3-2-2-1) Metcon (Time) For time 4...
CrossFit Queen Creek – CrossFit Warm-up 2 Rounds :30 Squat Hold 10 Air Squats Then 12-9-6 Calorie Row/Ski Empty Bar Front Squats x2 Double Unders/Single Unders Front Squat (15 minute build to heavy pause squat) Coach Focus: We are looking for your athletes to build on a heavy single pause front squat with today’s extra piece without a major degradation in midline integrity or improper squatting patterns. The pause that is built into today’s squatting work should help coaches reinforce proper depth and squatting mechanics as athletes build to a pretty heavy single. No turtle squats! Metcon (Time) For Time 200 Double Unders 40 Toes to Bar 10 Squat Cleans 185/125lbs 10 min capCONDITIONING Feel: Muscle overload/Gas Pacing: Reach Target Score: Sub-10 Minutes Firebreather Score: Sub-7 Minutes Scaling: – Double Unders: Should note exceed 3 minutes of practice. Allow athletes to accumulate double unders if they have them for 3 minutes, if double unders are not there, 1:1 single und...
CrossFit Queen Creek – CrossFit Warm-up AMPAP 5 Minutes 10/7 Calorie Bike, increase intensity :20 Dead Hang 10 Hollow Rocks :20 Plank Transitions Metcon (3 Rounds for reps) 3 Rounds 1:00 Max Rep Banded Strict Pull Ups :30 Rest 1:00 Max Rep Push Ups :30 Rest Pull Ups: Use a band that allows for FAST reps. Athletes may start with a lighter band and increase band thickness as needed. Push Ups. Use a band if needed to allow perfect form and fast reps. Goal is the same or more reps that 2 weeks ago with less rest between sets. Metcon (Calories) AMRAP 12 Minutes, in Teams of 6 10/7 Calorie AirBikeCoach Focus: We are looking for 10/7 Calories each round without ghost riding calories, meaning athletes do not pull up early and let the momentum of the chain give “freebie” calories to the athlete. Each effort from your athletes should be all-out Metcon (Time) For Time, with a Partner 800m Farmers Carry KB 70/53 Switch working partner any time, try to keep it even.
CrossFit Queen Creek – CrossFit Warm-up On a 4:00 Clock Row 500m 20 Front Squats with Empty Bar Freestanding HS Practice in time remaining” Front Squat “E2MOM for 12 Minutes (2) 1-1/4 Front Squats Rest As Needed” 2 reps every two minutes Metcon (Time) “For Time 50 Power Cleans 95/65lbs 25 Box Jump Overs 24/20″ 50 Wallballs 20/14lbs “scale weight not reps Metcon (Distance) rowing 5 x 1:30 Row at average pace each round
CrossFit Queen Creek – CrossFit Bear Complex Power Clean Front Squat Push Press Back Squat Second Push Press115/75 25 Minute AMRAP with a partner, only one partner working at a time, switch after each set. Metcon (AMRAP – Rounds and Reps) 6 minute amrap 6 cal bike 6 sit ups 6 push ups
Announcements July 4 weekend schedule July 2 Saturday Regular schedule July 3 Sunday NO Class July 4 Monday 8 AM Only Hot Shots 19 Hero WOD CrossFit Queen Creek – CrossFit Hotshots 19 (Time) 6 Rounds for time of: 30 Squats 19 Power Cleans, 135# / 95# 7 Strict Pull-ups 400m Run