CrossFit Queen Creek – CrossFit
2:00 Pigeon Stretch/ Side Then,
AMRAP 7 Minutes
3 Devils Press 40s/25s 12 Walking Lunge Steps
Metcon (No Measure)
Toes to Bar Skill
1×5 Kipping Knee Raise (ball focus)
2×5 Kipping Knee Raise + Feet out in front/ straighten
1×5 Knee Raise + Kick + Feet straighten out in front
1×5 Toes to Bar, increasing height
Stimulus: Technique Rest: As needed
Coach Focus: One of our main goals at TMF is to help you teach your athletes how to move better, which is why we put skill work into class as a major portion of your class experience.
Every Minute for 24 Minutes, alternating movements (8 rounds)
– 8 Devil’s Presses 50s/35s
– 15 Toes to Bar
Feel: Muscular Overload Pacing: Reach/Sustain
Target Score: Finish all 8 Rounds with appropriate modifications if needed
Firebreather Score: Finish all 8 Rounds as written
– DP: Reduce weight before reps. Some athletes will require 1-2 fewer
reps to finish all 8 sets.
– T2B: 1-3 Sets. Reduce reps for less proficient athletes, but keep in
mind the following minute is a rest station.
Coach Focus: For many, this workout will essentially be 2 minutes of work followed by 1 minute of rest. Push your athletes to move faster than they want to, especially on the Devil’s Presses. Slow Devil’s Presses won’t get it done today.
10 5-yard Shuttle Sprints
Rest as needed to repeat a maximal effort each time – likely 2-4 minutes.
Set up two cones that are 5 yards apart. Start at one cone, and go out and back 10 times AFAP.