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Feb
27
2022

february 28, 2022

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CrossFit Queen Creek – CrossFit

Warm-up

In Teams of 3:

EMOM 6 minutes, rotating (2 rounds at each station) P1- :50 AAB @ sustain pace

P2- :50 Burpees @ sustain pace P3- :50 Leg Swings

Metcon (Time)

For Time, in Teams of 3 500 AAB Calories*

*Switching every :20

Each athlete BIKES for :20, transitions not included in the :20 window.

Metcon (Time)

Every Minute until 12 Legless Rope Climbs are completed:

5 Burpees to 12″ Target,

Max Legless Rope Climbs in remaining time
Scaling

– Burpees: Reduce to as few as 5 Burpees to 12″ Target

– LLRC: Reduce to as few as 5 Legless Rope Climbs, or perform regular climbs

Coach Focus: The focus for today is gymnastics under a small-to-moderate of fatigue. To best help your athletes succeed work with them on the skill of “fast hands”, meaning when climbing without your legs, the speed at which your hands move up the rope. Slow hands = failure. Athletes should be able to get 1 climb after their burpees every time. Athletes may also strategically take a round off if they choose.