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Jan
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2022

january 7, 2022

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CrossFit Queen Creek – CrossFit

Warm-up

1:00 PVC Pass Throughs Then

3 Rounds

20 Air Squat > Front Squat > Thruster (R1, 2, 3, respectively)

15 Kip Swings > Ring Rows > Strict or kipping pull ups

10 Burpees (all three rounds)

MF 22.0 (Time)

18-14-10

Thrusters 95/65lbs

Toes to Bar

Bar Facing Burpees

Rest 2:00, then:

14-10-6

Thrusters 115/80lbs

Chest to Bar Pull Ups

Bar Facing Burpees

Rest 2:00, then:

10-6-2

Thrusters 135/95lbs

Bar Muscle Ups

Bar Facing Burpees

24 minute cap
Suggest Scaling (Using Open-Style Modifications)

– Intermediate: 75/55lbs, 95/65lbs, 115/105lb thrusters, and Toes to Bar

> Pull Ups > Chest to Bar Pull Ups

– Scaled: 55/45lb, 75/55lb, 95/65lb and Knee Raises > Jumping Pull Ups

> Chin over bar pull ups

Coach Focus: With this style of Open Workout we are looking for conditioning, skill and grit to combine together and allow an athlete to get as far as possible. Your fittest athletes should have a chance at finishing, but not much before the time cap. If it is reasonable to do so, allow athletes to “play along” with the most difficult version that doesn’t have them standing around for egregious amounts of time

Metcon (Time)

4 Rounds

20 Alternating DB Hang Snatch 50/35lbs

1 Big Set of Deficit* HSPU

Rest 2-3 minutes

*Goal is 8-15 HSPU on each round, so select a deficit that allows this to happen. Rest as needed to allow a similar number of reps each round (within 1-3 reps)
Scaling

– HSPU: Remove deficit, perform push presses or Push Ups

– Hang snatch: should be 1 set