january 24, 2022

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CrossFit Queen Creek – CrossFit


HS Walk Skill Warm Up

:30 HS Hold

:20 HS Hold + Weight Shift

:20 HS Hold + Shoulder taps


EMOM 3 Minutes, pick 1:

– 5-25′ HS Walk or :30


– :30 HS Walks into wall

– 1-2 wall walks or 50′ Bear Crawl

Metcon (AMRAP – Rounds and Reps)

AMRAP 5 Minutes x 4

6 Lateral Burpee Box Jump Overs 20/16″

12 S-arm DB Hang Clean and Jerk 70/50lbs

6 Lateral Burpee Box Jump Overs 20/16″

25′ HS Walk

Rest 3:00 between AMRAPs.

Continue where you left off each AMRAP.

– LBBJO: Should not exceed :30 in either set. Scale box height before reps. If box height is an

issue, perform lateral burpees over the DB

– DB: Heavier DB will provide a challenging, but athletes should have a switching-hands

strategy that allows them to do their 12 reps without putting the DB down for most of the workout.

– HS Walk: If athletes can walk consistently 10’ on their hands, allow them to HS Walk. Reduce

distance do not exceed :30 of work, or modify to 2 wall walks per 25’.

Metcon (Weight)

EMOM 8 Minutes, both in the same minute

2 Deadlifts 365/245lbs or 75%


If you fail a round, rest the following minute and then add the incomplete minute to the end. Do not exceed 15 minutes (3 “mulligans”).

– Deadlift: Reduce loading to 75% if the RX is too aggressive. If pulling from the floor is a

concern, scale to Russian KB Swings or Hang DB Snatch

– HSPU: Should not exceed 2 sets at any point or rep count should be reduced. If consistent

HSPU are not possible, scale to DB Push Press or Push Ups

Coach Focus: Both movements should take 1 set to complete for at least 50% of this workout, but should also allow athletes to finish the workout without failing a round.

The intention with this piece is to build an athletes confidence with HSPU under midline fatigue and heavier breathing. Coaches need to ensure athletes can complete at least 6 minutes of the EMOM in the same fashion as round 1. After the first 1/2 is over, we are still wanting athletes to push for unbroken sets and finishing rounds, but it is acceptable if athletes reach and fail to meet that target.