january 17, 2022

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Regular schedule for MLK DAY on Monday January 17, 2022

CrossFit Queen Creek – CrossFit


10 Inchworms + Push Up

20 Squat and Twist Then

2 Rounds

10 Unbroken Wallballs

10 Box Jumps, step down

10 KB Swings

Metcon (Time)

20 unbroken thrusters, rest 2:00, 20 unbroken thrusters, rest 2:00, 20 unbroken thrusters
Stimulus: Stamina/Speed Rest: As prescribed

Coach Focus: Our aim with these larger sets of thrusters, outside of a Metcon, is to help your athletes build confidence within this movement. If you asked your athletes to do a front squat or a push press with these weights they would have no problem but when it’s a thruster, s*** hits the fan, and that’s due to the stigma attached to them. Coaches our goal here is to have athletes moving Metcon weights fast and smoothly, not finding a 20RM Thruster.

Additional Notes/Resources: Thruster tips

Metcon (AMRAP – Reps)

AMRAP 8 Minutes

8 Box Jump A;; The Way Overs 20/16″

10 DB Deadlifts, 30-80lbs per hand

8 Box Jump ATWOs 20/16″

5 Deficit HSPU 4/2″

Metcon (Time)

3 Rounds

30/25 Calorie Row

6 Muscle Ups

Rest 3:00

For athletes who cannot do bigger sets of BMU, consider this:


30/24 Cal Row

3 MU

– Row: Should not exceed :90 of rowing at any point, or calories should be


– MU: 1-4 Sets, OR use modified version to allow for practicing bigger sets of

MUs. If MUs are not an option scale to 12 Chest to Bar or 12 Chin Over Bar Pull Ups

Coach Focus: We are looking to pre-fatigue athletes with the row. Athletes focus for this piece is large sets of muscle ups so their comfort with muscle ups should dictate their pace on the rower. Then, once on the pull up bar, athletes should be reaching for large sets vs. small repeated ones. Today session is about testing capacity to do large sets. There is plenty of time to stagger athletes if rowers or muscle up space is limited with something like an alternating round style or waterfall style. Just ensure athletes are getting at least 3 minutes of rest