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Dec
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2021

december 21, 2021

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Announcements

Christmas Schedule
December 23, 2021 Regular schedule
December 24, 2021 5am,8am and 430 Pm
December 25, 2021 Closed
December 26, 2021 Closed
December 27, 2021 Regular schedule

CrossFit Queen Creek – CrossFit

Warm-up

1:00 Shoulder Swimmers

1:00 Box Step Ups

2 Rounds

4 Burpee Box Jump Overs

6 Alt. DB Snatch (lighter DB)

8 Hollow Rocks

Metcon (AMRAP – Reps)

Toes to Bar Skill/Warm Up

15 Scap Pull Ups

12 Gymnastic Kips (Build to bigger, and bigger kips)

9 Kip w/ Knees Up

6 Knees Up with a Kick Then,

EMOM 3 Minutes 3-8 Toes to Bar

Split Jerk

Find a 1RM Split Jerk

Gymnastics test 6 minutes (AMRAP – Reps)

Gymnastics Test

AMRAP 6 Minutes

40 DB Snatches 50/35lbs

20 Burpee Box Jump Overs 24/20″ Max Rep Toes to Bar in remaining time Rest 3:00

AMRAP 5 Minutes

30 DB Snatches 50/35lbs

15 Burpee Box Jump Overs 24/20″ Max Rep Toes to Bar in remaining time Rest 3:00

AMRAP 4 Minutes

20 DB Snatches 50/35lbs

10 Burpee Box Jump Overs 24/20″ Max Rep Toes to Bar in remaining time

Score is total Toes to Bar
Scaling

– DB Snatches: Should not exceed roughly 2:00, 1:30 or 1:00 in each round, scale

weight before reps to allow for at least 20 reps UB.

– BBJO: Should not exceed roughly 2:00, 1:30 or 1:00 in each round, scale to bar

facing burpees or regular burpees, or scale reps for your most de-conditioned athletes.

– Toes to bar: Kipping knee raises or V-Ups in place of toes to bar

Coach Focus: We are looking for your athletes to have approximately 2:00 at the end of each round to amass reps of toes to bar. Coaches should push athletes to maximize their time on the pull up bar each round by reaching on their pace in the two buy-in movements each round. Do not allow your athletes to perform the “by any means necessary” toes to bar.

Additional Notes/Resources: The “official” scaled version of this workout would be a 35/20lb. DB, a 20/16″ box, and Knee Raises instead of Toes to Bar.