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Dec
14
2021

december 15, 2021

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CrossFit Queen Creek – CrossFit

Warm-up

3 Rounds 100m Jog

:10 AAB SPRINT

Then,

25 Ground to Overhead w/ a plate (suggested plate 45/35lbs)

Metcon (Weight)

Conditioning Retest “Captain Thunderpants” 10 Rounds

200m Run

10 Bar Facing Burpees

5 Power Cleans 135/95lbs

Time Cap 24 Minutes

From 24:00 – 32:00

Find a 1RM STOH

Scaled

8 Rounds 200m Run

10 Bar Facing Burpees

5 Power Cleans 95/65lbs

From 24:00 – 32:00

Find a 1RM STOH

If you finish before 24:00, you are rewarded with more time to find a 1RM STOH
refer to October 27, 2021

Metcon (AMRAP – Reps)

AMRAP 8 Minutes

100m Farmer’s Carry 70s/50s

1 Set of HSPU

Rest :30

HSPU sets should start big and gradually get smaller. Athletes may open up with a max set if desired.

Score is total HSPU.
. Modify to any HSPU variation or DB Push Press.

Coach Focus: The farmers carry will impact how your athletes feel during their HSPU and it won’t solely be because of the metabolic impact.

Farmers carry tax the grip, lats, and deltoids, all of which are involved in HSPU. Work with athletes to find the appropriate level of “loading” when it comes to their legs during the kip. Avoid allowing athletes to pseudo-kip early as this will cause an early “crash and burn”.