november 16, 2021

CrossFit Queen Creek – CrossFit

Warm-up

Run 400m

20 Duck Walk Steps

20 Scap Pull Ups

20 Empty Bar Thrusters

Metcon (No Measure)

Bar Muscle Up Skill Day

2×3 Big BMU kips, as singles 2×3 Big Kips + Knees up EMOM 5 Minutes

1-3 Perfect BMU
Stimulus: Technique Rest: As needed

Coach Focus: Goal today is to teach everyone the pre-requisite skills to a bar muscle up, regardless of current capacity. If an athlete is unable to continue at any stage, continue practice the most advanced version they were able to complete successfully.

Metcon (Time)

21-18-15-12-9-6-3

Thruster 95/65lbs

8-7-6-5-4-3-2

Bar Muscle Up

Performed as: 21/8, 18/7, 15/6, etc.
Feel: Gas Pacing: Sustain

Target Score: 11-16 Minutes Firebreather Score: Sub-10 Minutes

Scaling

– Thrusters: Should never exceed 3 sets. First set of 21 should be doable

unbroken at the chosen weight.

– Bar Muscle Ups: May be scaled in volume or modified to the most

difficult bar-pull variant an athlete can perform (chest to bar pull up, chin over bar pull ups, etc.). We’d like to see all rounds of BMU or BMU variation done in 1-3 sets. Too easy and this is only a thruster workout, to difficult and athletes stand around.

Coach Focus: For athletes with bar muscle ups, but maybe not 35 in a “gas” workout, reduce reps to allow them to practice. This may be something like performing 4-4-3-3-2-2-1-1-1, or repeating a set of 2-4 reps every round.

Metcon (Time)

Flow

4 Rounds

1000m Row @ a Forever Pace

:15 Top of the Dip Ring Support

:15 Bottom of the Dip Ring Support
Feel: Recovery Pacing: Forever

Additional Notes/Resources: The purpose of this long Flow piece is to allow athletes to move through some restorative ROM and practice their gymnastics. Move smoothly and under control for all 4 rounds.