Blog
Nov
01
2021

November 2, 2021

CrossFit Queen Creek – CrossFit Warm-up Warm-up (No Measure) 15 Pause PVC OHS (3-count pause in bottom) Then, 2 Rounds 200m Run 8 Push Ups 8 Ring Rows 8 Empty Bar OHS Weightlifting Snatch Every 2:00 for 14:00 (7 sets) 2 Tempo Pull Squat Snatches Drop and Reset between reps Start around 60% and add weight if it looks and feels good. Goal should be to be slightly heavier than last week. Metcon Metcon (AMRAP – Reps) Every 3 Minutes for 9 Minutes 5 Muscle Ups 15 Front squats Squats 135/95lbs Max Air Squats in remaining time Score is total Air Squats Performed, No rest between roundsScaling – MU Scale 10 pull ups, 5 ring dips per round – Front squat: Ideally 1 set, but can be 2 with short rest. Competitor extra Metcon (Time) 3 Rounds 10/7 Calorie AAB 40 Double Unders 10/7 Calorie AAB 40 Double Unders Rest 2:00COMPETITOR EXTRA Feel: Gas Pacing: Reach Target Score: 1.5-2.5 Minutes per round Firebreather Score: Sub-:90 per round Scaling – AAB: 100m Run or 10 B...

Oct
31
2021

November 1, 2021

CrossFit Queen Creek – CrossFit Warm-up Warm-up (No Measure) 15 Burpees 20 Unweighted Lateral Step Overs (together, with footwork focus) Then 5 Rounds 6 Single DB Step Ups (step overs in final round) 6 Kip Swings* (knee raises and/or toes to bar in last couple rounds) *Focus on creating as much movement with the lats as possible while tucking the knees into your chest Metcon Metcon (AMRAP – Reps) AMRAP 5 Minutes 35/20 DB 24/20″ Box RX 50/35 DB RX + 30 Double DB Box Step Overs Max Rep Toes to Bar in remaining time Rest 3:00 AMRAP 5 Minutes 30 Double DB Box Step Overs Max Rep Toes to Bar in remaining time Rest 3:00 AMRAP 4 Minutes 20 Double DB Box Step Overs Max Rep Toes to Bar in remaining time Rest 3:00 AMRAP 4 Minutes 4 Double DB Box Step Overs 8 Toes to Bar Score is total toes to bar in the first 3 AMRAPs + total repetitions in the final AMRAP.CONDITIONING Feel: Muscular Overload Pacing: Sustain Target Score: 50+ Toes to bar, 3+ Rounds in AMRAP Firebreather Score: 8...

Oct
30
2021

October 31, 2021

CrossFit Queen Creek – CrossFit () Metcon (AMRAP – Rounds and Reps) 5 min amrap 5 cal ski 3 man makers 35/20 Metcon (Time) 4 rounds of 8 db chest flys 25 bus drivers 25/15 25 sit ups 8 db hammer curls

Oct
29
2021

October 30,2021

CrossFit Queen Creek – CrossFit Klepto (Time) 4 Rounds for time of: 27 Box Jumps, 24″ 20 Burpees 11 Squat Cleans, 145#In honor of U.S. Air Force Major David “Klepto” L. Brodeur, 34, of Auburn, Massachusetts, died on April 27, 2011To learn more about Klepto click here

Oct
28
2021

october 29, 2021

CrossFit Queen Creek – CrossFit Warm-up Warm-up (No Measure) 300m Run 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) Weightlifting 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 Metcon (AMRAP – Rounds and Reps) AMRAP 10 Minutes 25 Double Unders 12 Wallballs 20/14lbsCONDITIONING 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. Metcon Metcon (Distance)...

Oct
27
2021

October 28, 2021

CrossFit Queen Creek – CrossFit Warm-up Warm-up (No Measure) 3:00 Row or Bike, or 800m Run 3:00 Banded Glute Activation* *Every :30 perform 5 Jump Squats 30 S-leg Glute Bridges (15/leg) 30 Russian KB Swings 53/35lbs for maximum hip extension/explosiveness. Prior to the Conditioning: 3 Rounds :05-:10 AAB Sprint Rest as needed Weightlifting Back Squat (5-5-5-5-5) First set should be around 70%. Add weight after each set, building to a 5RM. Metcon (Time) For Time 65/40 Calorie AAB 3 minute capTarget Score: Sub-3 Minutes Firebreather Score: Sub-:90 Scaling – If AABs are unavailable, row 50/40 calories or Sprint 600m Additional Notes/Resources: we’re looking for athletes to start out hot and try to hold on. For athletes who are unlikely to complete this as written, it is a 3 Minute AMRAP for them. Metcon (AMRAP – Rounds and Reps) For 15 Minutes, move steadily through: 750 meter row or ski :30 Deadhang from Pull Up Bar 10 daVinci Raises with DBs 1 Fast Set of Push UpsTh...

Oct
26
2021

october 27, 2021

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 OHIf 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 8 Minutes 50′ HS Walk or 3 wall walks Ski or row 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 skiin...

Oct
26
2021

october 27, 2021

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 OHIf 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 m...

Oct
25
2021

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 16:00athletes 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 strictDo 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

Oct
24
2021

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 straightThis 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