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Aug
01
2022

August 5, 2022

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CrossFit Queen Creek – CrossFit

Warm-up

2:00 Squat Hold

-Then-

Alternating EMOM 9 min, 3 each (R1>2>3)

– :45 of: Burpees > Push Ups > Ring Rows

– :45 of Air Squats > Empty Bar Front Squat> Hang Squat Cleans

– Run 100m

“Pennies” (Time)

“Pennies” Rx

For Time

6 Squat Cleans 225/155lbs

6 Muscle Ups

Run 400m

6 Squat Cleans 225/155lbs

6 Muscle Ups

Run 400m

6 Squat Cleans 225/155lbs

6 Muscle Ups

Run 400m

6 Squat Cleans 225/155lbs

6 Muscle Ups

20 minute cap
CONDITIONING

Feel: Gas Pacing: Sustain

Target Score: Sub-20 Minutes, most finishing between 15 and 19 minutes Firebreather Score: Sub-12 Minutes

Scaling:

Intermediate For Time

7 Squat Cleans 185/125lbs 4 Muscle Ups*

Run 400m

7 Squat Cleans 185/125lbs 4 Muscle Ups

Run 400m

7 Squat Cleans 185/125lbs 4 Muscle Ups

Run 400m

7 Squat Cleans 185/125lbs 4 Muscle Ups

*Muscle ups may be performed on a bar if this provides a challenging stimulus. Beginner

For Time

7 Heavy Cleans

7 Burpee Pull Ups Run 200-400m

7 Heavy Cleans

7 Burpee Pull Ups Run 200-400m

7 Heavy Cleans

7 Burpee Pull Ups Run 200-400m

7 Heavy Cleans

7 Burpee Pull Ups

Coach Focus: The Misfit Athletics Benchmark “Pennies” is meant to be the *perfect* test of fitness due to the combination of strength, gymnastics prowess and conditioning needed to get a fast time on this piece. Refer back to the start of the phase to see original test score (7/1). If an athlete cannot reasonably do RX pennies, use 1 of the 2 scaled options rather than “Frankenstein-ing” your own.

Arm-ageddon (Weight)

“Arm-ageddon”

Begin at the heaviest pair of DBs you can curl for 10 reps per arm. Then, move to the next weight down and perform 10 more reps. Continue until you are at the 10lb DBs, and then perform a max set. There is no rest between weights – keep moving!

Score weight of first set.
Coach Focus: Athletes should start with a pair of DBs or a loaded barbell (preferably the training bar) at a weight they *know* they can do for 10. After performing 10 curls, remove 5lbs (total if using a barbell, not per side) and repeat for 10. Continue along until you get to the set of 10lb DBs or an empty training bar and perform for max reps.