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Jun
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2022

june 10, 2022

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CrossFit Queen Creek – CrossFit

Warm-up

AMRAP 7 Minutes

400m Run

50′ Bear Crawl

:30 Handstand Hold

50′ Spiderman Lunge

:30 Dead hang from Pull

Metcon (AMRAP – Reps)

Every :90 for 9 Minutes

2 Big Kips + Kip w/ look over bar + 1-2 Bar Muscle Ups

All three drills in the same interval. Big Kips are performed as singles.

If an athlete does not have BMUs, perform the following: Every 3:00 for 9:00

20 DB Pull Overs

Metcon (Time)

For Time

90 A-Jumps 12″

60 SDLHP 75/55lbs

30 Push Presses 75/55lbs

15 Bar Muscle Ups

300m Run
Scaling:

– A-Jumps: Should not exceed 5 minutes to complete. Scaling 1:1 Air Squats for athletes who

cannot jump. For a video demo, check out the Dubai Fitness Championship at this link, and

– head to the 12:00 mark in the video: A-Jumps at Dubai

SDLHP: Should not exceed 3 minutes to complete, but athletes may “chip away” at many

sets.

– Push Press: Should not exceed 3 minutes to complete, but athletes may “chip away” at

many sets.

– BMUs: Should not exceed 3 minutes to complete, but athletes may “chip away” at multiple

sets if they have the ability to do 15. Substitute for BMUs today is burpee pull up or burpee jumping pull up

– Run: Should not exceed 2 minutes. Scale is 300m Row.

Coach Focus :Chipper should be in the 12-15 minute range for most athletes. Each section of the Metcon, that isn’t running, should not exceed 3:00. Multiple sets are fine, but we need to ensure athletes can move steadily to “chip away” at today’s MetCon. With the lighter barbell coaches will need to be watching athletes closely to ensure the ROM we are looking for is maintained because lighter reps often bring out lazy “half” reps

Additional Notes/Resources: A-Jumps standard is a 12″ box/plate setup where athletes squat down until their butt touches the box, and then stand + jump, landing on top fo the box and standing tall.

Metcon (No Measure)

AMRAP 12 Minutes, teams of 4

100′ Sled Shuttle Push (50′ out and back)

weighted add a 45/35 to sled