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2021

november 17, 2021

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CrossFit Queen Creek – CrossFit

Warm-up

20 Shoulder Swimmers Then,

2 Rounds*

6 Push Up w/ a Twist

12/10 Calorie Row

*Get faster on the rower each round

Rope Climb

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)

Scaling

– 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).

Metcon (Time)

5 Rounds Ski 200m

5-15 Deficit HSPU 4/2″

Rest 2:00
Feel: Muscle Overload Pacing: Reach

Target Score: N/A Firebreather Score: N/A

Scaling

– 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.