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Jan
11
2022

january 12, 2022

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CrossFit Queen Creek – CrossFit

Warm-up

2:00 Row/Ski @ Moderate Pace

1:00 Banded Good Mornings

1:00 Banded Pull Downs

1:00 Single Unders

2:00 Row/Ski @ Workout Pace

Metcon (Time)

For Time

3K Row or Ski*

Every 3 minutes, starting at 3:00, perform 30 Double Unders
Scaling

– Machine: 8 miles echo bike

– Double Unders: Should not exceed :45 of work in any round

Coach Focus: Athletes should have 2+ Minutes per interval to accumulate meters, with the goal of trying to hold a consistent distance from round to round. Coaches should allow athletes to accumulate double unders for a minimum of :45/round rather than capping at a lower number. This workout will take some time to complete so time management today will be key. Men and women complete the same distance, as 3k is a standard across the board.

Metcon (AMRAP – Reps)

AMRAP 2:30

9 Push Ups

5 Hang Power Clean 135/95lbs

Rest 1:30

AMRAP 2:30

9 Push Ups

4 Hang Power Clean 165/110lbs

Rest 1:30

AMRAP 2:30

9 Push Ups

3 Hang Power Clean 185/135lbs
Feel: Muscular Overload Pacing: Reach

Target Score: 3+ Rounds per AMRAP Firebreather Score: 4+ Rounds per AMRAP

Scaling

– Push Ups: Should not exceed 3 sets. Elevate pressing platform/use a box for your

newer athletes to ensure midline integrity during each rep

– HPC: Barbell should get heavier each round but the final bar should not exceed 75% of

the athlete’s 1RM and should generally be 1 set each time.

Coach Focus: A very small amount of reps means a very quick back and forth that will cause fatigue to accumulate quickly. Coaches should remain athletes that the upper body is full of fast-twitch muscle fibers and that slow reps should be avoided at all costs so that they can stay moving. This is also a great time to introduce and practice the “bounce-style” hang power clean.