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      Apr
      07
      2022

      april 8, 2022

      By admin 0

      CrossFit Queen Creek – CrossFit

      Warm-up

      Ankle Prep:

      2 Rounds

      10 Ankle Pumps per leg

      10 Box Step Ups

      -Then-

      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”

      Rx

      5 Rounds

      21 Lateral Burpees Over Rower

      21 Box Jump Overs 24/20″

      Row 600/500m

      32 minute cap

      Scaled

      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

      Scaling:

      – 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.