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      Jan
      23
      2022

      january 24, 2022

      By admin 0

      CrossFit Queen Creek – CrossFit

      Warm-up

      HS Walk Skill Warm Up

      :30 HS Hold

      :20 HS Hold + Weight Shift

      :20 HS Hold + Shoulder taps

      then,

      EMOM 3 Minutes, pick 1:

      – 5-25′ HS Walk or :30

      practice

      – :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.
      Scaling

      – 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%

      10 HSPU

      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”).
      Scaling

      – 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.