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      Jan
      05
      2022

      January 6, 2022

      By admin 0

      CrossFit Queen Creek – CrossFit

      Warm-up

      300m Run

      20 Air Squats

      50’ High Knees

      50’ Butt Kickers

      50’ Lunge and Reach

      50’ Duck Walk

      20 Front Squats, empty bar

      300m Run

      Then,

      1×3 Power Position Squat Clean 1×3 Hang Squat Clean

      1×3 Squat Clean w/ light weight

      Then, continue building to 1st barbell weight.

      Metcon (Weight)

      Every 2 Minutes for 24 Minutes

      250′ Shuttle Run X Squat Clean * 250′ Shuttle Run

      Set up a 25-50′ section and perform shuttles.

      *Squat Clean Weights

      Rounds 1-4: 3 reps @ 65-75%

      Rounds 5-8: 2 reps @ 75-85%

      Rounds 9-12: 1 rep @ 85%+

      Cleans may be performed as touch and go or singles.
      length of rig down and back 5 times

      Scaling

      – Shuttle Run: Reduce distance to allow athletes to have rest at the end

      of each round.

      – Squat Clean: Stay on the lower end of the percentage if form is

      faltering. Scale to Power Cleans if athletes cannot squat due to injury or inexperience, but not because athletes are less comfortable squat cleaning than power cleaning.

      Coach Focus: The stimulus of running and heavy barbell is sure to provide a gassy stimulus, but coaches need to remind athletes that the run isn’t simply a casual jog back and forth, but rather we want to see athletes RUNNING. If you have athletes who are less confident with their percentage work, you can shorten the shuttle distance to allow for more time on the barbell/less fatigue. Every athlete should have rest at the end of each round. While not ideal, if necessary, scale on the fly to ensure there is rest each round.

      Metcon (AMRAP – Reps)

      For Completion

      On a 12 Minute Running Clock

      1:00 of Single Unders

      10 A-Frame Toe Touches

      :45 Wallsit March

      10 Shoulder Taps

      :30 Hollow Body Hold 10 Scap Pull Ups