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Apr
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2022

april 11, 2022

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CrossFit Queen Creek – CrossFit

Warm-up

With a Partner:

Complete 100 Calorie Row/Ski Partner 1 – Rows 10 Cals

Partner 2 – Max Good For Yous (2 lunges + 1 squat)

*Partners alternate until 100 Calories are completed

Metcon (AMRAP – Reps)

AMRAP 25 Minutes with a Partner

80 Calorie Row/Ski

30 Front Squats @ 50% 1RM Clean

60 Calorie Row/Ski

20 Front Squats @ 60% 1RM Clean

40 Calorie Row/Ski

10 Front Squats @ 70% 1RM Clean

Partners complete work anyhow. One partner works while the other rests.

Bar is taken from floor.
Scaling:

– Machine: Machine rounds should take less than 5, 4, and 3 minutes respectively.

Consider reducing calorie counts slightly for newer and/or smaller athletes, e.g. 70/50/30 calories.

– Front Squat: Percentage based lifting should allow everyone to play along, but

consider reducing the percentage if necessary to allow for consistent reps. Athletes may squat clean the first rep.

Coach Focus: Today’s workout should allow for 25 minutes of steady work, where athletes are permitted to break things up as they choose. Coaches should try to pair athletes up by fitness level to ensure both partners get a consistent and

Metcon (AMRAP – Reps)

Every 3 Minutes for 9 Minutes

Max Unbroken Bar Muscle Ups (1 set)*

50 Rep Cap

*For Athletes with only 1-2 BMU perform as many sets as possible in a 1:00 window and rest in the time remaining
Coach Focus: We are looking for your athletes to use today’s extra piece to develop capacity and stamina in the bar muscle up. However, this extra will require personalization if an athletes can only perform a small amount of bar muscle ups in one set (<3 reps), consider allowing them to perform either a 1 or 2 minute AMRAP with a 2 or 1 minute rest so they can accumulate volume each round. If an athlete does not have bar muscle ups, scale to chest to bar, chin over bar, or banded/strict pull ups. The stimulus today should provide an upper body pulling stimulus.