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      Dec
      14
      2021

      december 15, 2021

      By admin 0

      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”.