CrossFit Queen Creek – CrossFit
20 Shoulder Swimmers Then,
6 Push Up w/ a Twist
12/10 Calorie Row
*Get faster on the rower each round
Rope Climb Skill
1×3 Seated Footlock
1×3 Seated Footlock+Stand then, 1-3 rope climbs
Stimulus: Technique Rest: As needed
Coach Focus: For many, a successful rope climb is a badge of honor as a CrossFitter. Help your athletes earn their stripes!
Metcon (AMRAP – Rounds and Reps)
AMRAP 27 Minutes, alternating full rounds with a partner:
6 Box Jump Overs 36/30″
4 Clean and Jerk 135/100lbs
2 Rope Climbs
Feel: Gas Pacing: Sustain
Target Score: 16-20 Rounds (as a team)
Firebreather Score: 20-27 rounds (close to an EMOM)
– Box Jump Overs: Should be a tall jump that requires a lot of explosiveness, but
should not slow them down too much.
– Clean and Jerk: Looking for touch and go for the entire workout. Scale the
weight to allow for 4 touch and go clean and jerks
– Rope Climbs: Should not exceed :40 in any round. Reduce reps to 1, alternate
between 2/1 every round, perform supine-to-standing climbs, or 8 chest to bar pull ups per set of 2 climbs (should be 1-2 sets).
5 Rounds Ski 200m
5-15 Deficit HSPU 4/2″
Feel: Muscle Overload Pacing: Reach
Target Score: N/A Firebreather Score: N/A
– Ski: 200m Row or Run
– HSPU: Reduce deficit if 5+ reps in 1 set aren’t possible, perform with no deficit,
or perform push ups.
Coach Focus: The goal of this piece is for athletes to ski hard and then hit a moderate-large sized set of Def. HSPU. Sets should stay consistent across, but may fluctuate by 1-2 reps.