Saturday | September 28th, 2024


RUN CLUB

CFQ Run Club meets today at 8am in front of the gym!


COMMUNITY @ 9AM
By Coach Nick

—In pairs—– 
5000/4500m Row (4750m for mixed pair) 
*Every 5:00, including 0:00: 
Each Athlete must complete: 30 Double Unders (or 60 Single Unders) + 6 Devils Press (50/35 = RX) 

—–NOTE—–
– The Jump Rope and Devils press is completed in a “I go, you go” format. Meaning, at 0:00 athlete 1 would complete the DU/DP, and then Athlete 2 would complete the DU/DP, and then they would both start chipping away at the row. They would repeat this process at every 5:00 interval. 
– 35:00 cap


WEIGHTLIFTING @ 10AM
By Coach Kev

LIFT:
Segment Snatch + Snatch (1+1)
*build to heavy

ACCESSORY:
5x
10 Wall Slides
10 Barbell Good Mornings
10 OH Weighted Situps


THE PUMP @ 11AM

—————
BENCH PRESS
8-8-6-6-4-4 (Building)
—————
PULL STRENGTH:
Accumulate 50 Strict Pull-ups or Ring Rows
*Bands are ok. Limit time to 10 minutes here.
—————
ARM PUMP/AB PUMP:
EMOM 15 of:
Min 1: :40 Max Push-ups*
Min 2: :40 Max DB Curls**
Min 3: :40 Max V-ups***
*For Push-ups, start every set with a max set from your feet, and then immediately go to your knees for the remainder
**For Curls, start every set with a max Curl w/ Twist, and then immediately go to cheater hammer curls
***For V-ups, start every set with a Max set of V-ups, and then immediately go to crunches.

Schedule your free intro

Talk with a coach about your goals, make a plan to achieve them.

Fill out the form below to get started

Take the first step towards getting the results that you want

By providing your phone number, you agree to receive text messages from CrossFit Queens