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Jan
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2022

january 11, 2022

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CrossFit Queen Creek – CrossFit

Warm-up

Couch Stretch 1:00/ Side Then

2 Rounds

10/7 Calorie AAB

7 Russian KB Swings

7 KB Goblet Squats Then,

1:00 4-way Banded Glute Activation

Back Squat

5×5 @ 87.5% 5RM from test week

All sets are at the same weight.

Rest 2-4 minutes between sets.

The goal for the entire phase is to add roughly 2.5% or 5-10lbs to the bar every week.

Metcon (No Measure)

On a 10 Minute Running Clock Max Duration HS Hold*

Each time you break perform 10 ring rows then repeat. Athletes should be able to complete all 10 reps of the ring rows unbroken each round
Feel: Muscular Overload Pacing: Reach

Target Score: Accumulate 3 minutes in a handstand hold Firebreather Score: Accumulate 5+ Minutes in a handstand hold

Scaling

– HS Hold: Any level of inversion works today. If inversion is not possible, perform a plank

from the top of a push up or a wall sit.

Coach Focus: Time under tension (holding positions) is one of the absolute best ways to improve mobility and structural integrity of the structures being used, the shoulders in this case. In the HS Hold we are looking for athletes to be a straight line from their ankles to their wrist, rather than bow shaped. Holding the correct positions for less time is more important than holding poor positions for longer.

Metcon (Time)

For Time

9-15-21

Sit Up

DB Thruster 50s/35s
is meant to be very aggressively paced. sit ups should remain consistent without major breaks mid-set and the DB Thrusters should be an uncomfortable challenge each round. Efficient use of the hips on the DB Thrusters are the only way athletes stay moving, so prior to starting, practice the skill of hip extension at the top of each rep to ensure athletes can stay moving. Because this is QF prep, athletes should be able to perform this workout FAST in order to get the intended stimulus and preparatory effect.