Blog
Nov
29
2021

December 1, 2021

CrossFit Queen Creek – CrossFit Warm-up 1:30 PVC Pass Throughs Then AMRAP 6:00 50’ Walking Lunge 10 Empty Bar Hang Clusters :20 HS Hold Metcon (AMRAP – Reps) AMRAP 20 Minutes, Alternating Full Rounds w/ a Partner: As an unbroken complex: 5 Touch and Go Squat Clean Thrusters 95/65lbs Immediately into: 30′ UB OH Walking Lunge 95/65lbs The complex is performing all clusters unbroken, touch and go. Once the final cluster is locked out overhead, begin lunging. For scoring, 5′ = 1 rep.Scaling – Barbell: Should be light enough that athletes do not hesitate to go when it’s their turn. Err on the side of lighter if athletes are between deciding between two different weights. – OHWL: If OH mobility is an issue, a front rack lunge is the preferred substitution. Metcon (Time) 5 Rounds 10 Burpees to 6″ Target 1 Legless Rope Climb Rest 1:00Scaling – Burpee: :30 Machine or 150m Run – LLRC: Climb as high as possible without legs, regular rope climb...

Nov
29
2021

december 2, 2021

CrossFit Queen Creek – CrossFit Warm-up 400m Run 2:00 Banded Glute Activation Then, AMRAP 5 Minutes 10 Cossack Squats 10 Spiderman Lunges Back Squat (5×5 AHAP) Pause Back Squat 5×5 As Heavy As possible Full pause in the bottom each rep. Start at roughly 60% and add weight each set. Rest: 2-5 Minute between sets Coach Focus: As your athletes stand from their squats, pay close attention to the relationship between their hips and their shoulders. If your athletes hips rise before their shoulders do (stripper squat), reduce the loading and work to fix this. Metcon (No Measure) EMOM 8 Minutes 200m Run If a round is failed, rest the following round and add the incomplete round to the end. 11 round cap.Scaling – Run: If running isn’t an option, a 200m Row or 400m C2 Bike is a comparable substitution. Reduce distance for reconditioned athletes so that they can run a consistent distance each minute. Coach Focus: Goal is to have athletes run an 8:00 mile in an EMOM form...

Nov
29
2021

november 30, 2021

CrossFit Queen Creek – CrossFit Warm-up AMRAP 5:00 10 DB Floor Presses 10 DB Deadlifts 100m DB Farmers Carry Metcon (No Measure) Every Minute For 3 Minutes 3 False Grip Ring Rows – Every Minute for 3 Minutes 2 Low/High Ring Transitions* – Every Minute for 3 Minutes 1-3 Muscle Ups or 2 Ring Transitions *Pick the appropriate versions based upon fitnessWe want to see athletes of all levels working on the requisite skills for muscle ups, regardless of current capacity. Take the extra time today to drill the importance of the false grip so that athletes increase their chances of success. Metcon (AMRAP – Rounds and Reps) AMRAP 12 Minutes 100m 45lb Plate Carry 10 Box Jump ATWOs 20/16″ 3 Muscle Ups*Scaling: – Plate Carry: Can be a walk if necessary, but everyone carries something. May be carried anyhow. Reduce loading if needed. – BJ ATWO: Reduce height of obstacle but keep everyone jumping if possible. A tall step up is a great sub for someone who can...

Nov
28
2021

november 29, 2021

CrossFit Queen Creek – CrossFit Warm-up 2 Rounds 200m Run 15 KB Swings 20 S-Arm KB Push Presses (10/arm) :20 Hollow Body Hold Deadlift (1×6@67.5%1×5@75.5% 1×4@87.5% 1×2@90-92.5% 1×1@92.5) Reps are touch and go. After each set of deadlifts, perform 3 Seated box jumps for maximum explosiveness. Rest 3-4 minutes after the jumps. The goal is for each set to be roughtly 2.5% or simply slightly heavier than last week. Metcon (Weight) AMRAP 6 Minutes 20 Hamstring Curls 10-20 Hip Extensions 10 Russian KB Swings AHAPCoach Focus: Accompanying each high CNS day will be accessory work that is meant to directly improve your athletes midline and posterior chain strength. Remind athletes that when it comes to accessory work, sloppy reps will not confer the benefit we are after. Move with purpose Metcon (Time) For Time 11 Front Squats 155/105lbs 22 Power Cleans 135/95lbs 33 Shoulder to Overhead 115/75lbs 44 Overhead Squats 95/65lbsScaling – Fron...

Nov
27
2021

November 28,2021

CrossFit Queen Creek – CrossFit Bench Press (4×3) Metcon (No Measure) 3 rounds of 8 chest flys 8 db curls 8 gorilla rows kb

Nov
26
2021

november 27, 2021

CrossFit Queen Creek – CrossFit Metcon (Time) Roberts Ridge For Time 10 Clean & Jerk (185/115 lb) 20 Kettlebell Swings (70/53 lb) 30 Thrusters (95/65 lb) 40 Chest-to-Bar Pull Ups 50 Over-the-Bar Burpees 60 Wall Ball Shots (20/14 lb) 70 calorie RowBackground: In March 2002, a combined task force began Operation Anaconda against Al Qaeda and Taliban forces in the Shahi Kot valley in eastern Afghanistan. During this campaign, a small U.S. force fought a 17-hour intense battle against enemy forces on the mountaintop of Takur Ghar, which came to be known as Roberts Ridge. At about 1 a.m. on March 4, Razor 3, a U.S. Army MH-47E helicopter tried to insert a special operations team on top of an enemy stronghold. While landing, it was hit by RPG rockets and gunfire, causing U.S. Navy SEAL Neil Roberts to fall from the helicopter. With the MH-47E heavily damaged, the aircrew made an emergency landing about three miles away. USAF Combat Controller Tech. Sgt. John Chapman, a member of t...

Nov
25
2021

november 26, 2021

CrossFit Queen Creek – CrossFit Warm-up 1:30 Twisted Cross, per side Then Alternating EMOM 6:00 150m Run 10 Ring Rows 10 jumping squats Metcon (AMRAP – Reps) 5 Rounds 1:00 Max Strict Pull Ups Rest 1:00Coach Focus: Coaches watch your athlete’s line of action (how they move up and down during their reps). We want to avoid an arc up and down. Get your athlete pulling vertically to the bar, not out-and-around. We recommend doing this AFTER the conditioning. Scaling: banded strict pull ups or ring rows. We are looking for 10+ reps per round Metcon (Time) For Time 15 Strict HSPU 14 Farmer’s Hold DB Box Step Ups 13 Strict HSPU 14 Farmer’s Hold DB Box Step Ups 11 Strict HSPU 14 Farmer’s Hold DB Box Step Ups 9 Strict HSPU 14 Farmer’s Hold DB Box Step Ups 7 Strict HSPU 14 Farmer’s Hold DB Box Step Ups 5 Strict HSPU 14 Farmer’s Hold DB Box Step Ups 3 Strict HSPU Box 20/16″ DB: 30-70sModify to kipping a small elevated target for Strict HSPU, ki...

Nov
24
2021

November 25, 2021

CrossFit Queen Creek – CrossFit Thanksgiving 2020 (Time) Thanksgiving with the girls! Wake up and go to Your wife’s best friend Elizabeth’s House for breakfast 21 Squat cleans 135/95 and 21 rings dips Brunch @ your sister Nancy’s house with her boyfriend and his kids 400 meter run and 15 OHS 95/65. She always makes pickled herring. Your boss Megan has been bugging you for weeks to come to her house for hot chocolate 21 Burpess, 21 Double unders (you only have to stay for three minutes if you hurry) Lunch time @ Grandma Helen’s house, make sure you eat your beets 400 meter, 21 kb swings 53/35, 12 pull ups Nap time rest 5:00 Thanksgiving @ your mother in law Fran’s house in Glendale (Hopefully they have the football game on) 21 thrusters 95/65, 21 pull ups Go see your brother and his wife Barbara in Scottsdale or they will never talk to you again. 20 Ring rows, 40 push ups, 60 squats Thanksgiving Dinner leftovers with your mother’s great aunt Gra...

Nov
23
2021

november 24, 2021

CrossFit Queen Creek – CrossFit Warm-up 3 Rounds :10 HARD Row, :50 Moderate Then, 3 Rounds 10 Plate Ground to OH, 25lbs or less :40 Wallsit Deadlift (1×6@65% 1×5@75% 1×4@85% 1×2@87.5-90% 1×1@ 95%) Reps are touch and go. After each set of deadlifts, perform 10 Double Russian KB Swings for maximum explosiveness, 53s/35s or less Rest 3-4 minutes after the swings. The goal is for each set to be roughly 2.5% or simply slightly heavier than last week. Metcon (AMRAP – Reps) AMRAP 10 Minutes :45 Farmers Hold 30s-100s 5 Partner Hamstring Curls 10 Empty Bar Good Mornings (Tempo on the way down, fast on the way up) Metcon (Time) 5 Rounds 6 Cossack Squats 16 Lateral Box Step Overs 25′ HS Walk (:45 handstand hold)

Nov
22
2021

november 23, 2021

CrossFit Queen Creek – CrossFit Warm-up 2 Rounds 8 Band Pull Aparts 8 Light DB Push Presses 8 PVC OH Squats 100m Run Snatch Every 2:30 for 15:00 (6 sets) 3 Tempo Pull Squat Snatches Drop and Reset between reps Start around 60% and add weight if it looks and feels good. Compare to Oct 1st. Metcon (Distance) AMRAP 16 Minutes 500/450m Row or ski Rest 1:00 400/350m Row or ski Rest 1:00 300/250m Row or ski Rest 1:00 Metcon (AMRAP – Rounds) AMRAP 9 Minutes 100m Run 9 Toes to Bar 100m Run 9 Shoulder to OH 95/65lbsScaling – Run: 200m bike or 30 double unders, only if injury/weather is an issue. Avoid rowing if possible. – T2B: 1 set for most of the workout, MAYBE becoming 2 sets if fatigue sets in. Reduce reps to as few as 5, otherwise have athletes perform knee raises. Athletes should be able to do their chosen set unbroken for multiple sets. – STOH: 1 set for the entire workout, or reduce loading.