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Nov
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2021

december 2, 2021

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CrossFit Queen Creek – CrossFit

Warm-up

400m Run

2:00 Banded Glute Activation Then,

AMRAP 5 Minutes

10 Cossack Squats

10 Spiderman Lunges

Back Squat (5×5 AHAP)

Pause Back Squat 5×5 As Heavy As possible

Full pause in the bottom each rep. Start at roughly 60% and add weight each set.

Rest: 2-5 Minute between sets

Coach Focus: As your athletes stand from their squats, pay close attention to the relationship between their hips and their shoulders. If your athletes hips rise before their shoulders do (stripper squat), reduce the loading and work to fix this.

Metcon (No Measure)

EMOM 8 Minutes 200m Run

If a round is failed, rest the following round and add the incomplete round to the end. 11 round cap.
Scaling

– Run: If running isn’t an option, a 200m Row or 400m C2 Bike is

a comparable substitution. Reduce distance for reconditioned athletes so that they can run a consistent distance each minute.

Coach Focus: Goal is to have athletes run an 8:00 mile in an EMOM format. If an athlete fails to complete a round, have them rest the subsequent round and then add the incomplete round to the end. 11 round cap.

Metcon (Distance)

On a 15 Minute Running Clock

400m Run @ Forever Pace

500m C2 Bike @ Forever Pace

20 Scap Push Ups

20 Scap Pull Ups

1 Smooth Set of Toes to Bar
The purpose of this long Flow piece is to allow athletes to move through some restorative ROM and practice their gymnastics. Keep push up reps fast and perfect.

When you begin to labor on the toes to bar restart with the run.