april 8, 2022

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CrossFit Queen Creek – CrossFit


Ankle Prep:

2 Rounds

10 Ankle Pumps per leg

10 Box Step Ups


20 Box Jump Overs

300m Row

15 Burpees Over Rower

300m Row

10 Burpee Box Jump Overs

Metcon (Time)

Conditioning Test “April Drool’s Day”


5 Rounds

21 Lateral Burpees Over Rower

21 Box Jump Overs 24/20″

Row 600/500m

32 minute cap


4 Rounds

21 Burpees

21 Box Jump Overs 20/16″

Row 500/400m

32 minute cap

Metcon (AMRAP – Reps)

Ring Muscle Ups Unbroken sets:

1-2-3-4-5-6 until 30 reps are completed

Rest :15 at most between sets

If you fail a set rest 3:00 and start back at 1


– Muscle Ups: Scale to the most difficult gymnastics pulling option (chest to bar or chin over

bar pull ups).

Coach Focus: The purpose of today’s muscle up work is two-fold. First, we are looking to teach athletes that efficiency is critical when it comes to bigger sets with minimal rest. Second, we want athletes to learn the skill of pushing to start again before they feel ready. Learning to trust your fitness but is a skill that must be practiced intentionally. Cue your athletes to reach for a set even if they are not 100% confident they will be able to complete it.