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2021

november 19, 2021

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CrossFit Queen Creek – CrossFit

Warm-up

2:00 Banded Glute Activation Then

Every 2:00 For 6:00 Run 200m

5 KB Taters

Metcon (No Measure)

Pistol Skill/Warm Up

1:30 KB/Ankle Stretch, per side 16 Cossack Squats

24 Pistol Negatives, 12 per leg (Standing on box)
Stimulus: Technique Rest: As needed

Coach Focus: Often we see athletes struggle with pistols not because they aren’t strong enough or flexible enough, but that they haven’t taken enough time to properly warm themselves up. Don’t skip this warm up

Metcon (Time)

For Time

25′ S. Arm DB OH Walking Lunge 50/35lbs

30 Wallballs 20/14lbs

50′ S. Arm DB OH Walking Lunge 50/35lbs

60 DB Snatches 50/35lbs

50′ S. Arm DB OH Walking Lunge 50/35lbs

30 Wallballs 20/14lbs

25′ S. Arm DB OH Walking Lunge 50/35lbs

60 Pistols
Feel: Muscular Overload Pacing: Sustain

Target Score: 12 – 18 Minutes (recommended 18 minute cap) Firebreather Score: Sub-10 Minutes

Scaling

– Lunges: 25’ Sections should be UB, athletes can switch arms at any

point.

– Wallballs: Ideally 1 – 2 sets, but never more than 3.

– DB Snatches: Should not exceed 4 Minutes. Athletes should be able to

perform 20 reps to start their set.

– Pistols: You will see a lot of variance here, goal is to get everyone

squatting on one leg using either a box or a band to do so.

Coach Focus: Pistol will vary greatly. I recommend setting the clock for 18 minutes and allowing athletes to struggle through pistols at the end of the workout because by that point most of the intensity as taken place.

Your ultimate goal for everyone on the pistols is to have a difficult version that has them squatting below parallel.

Metcon (Time)

Every 2 Minutes for 20 Minutes 200m Shuttle (4x50m)

1 Legless Rope Climb*

*If you are a stud at climbing rope legless alternate between 2 reps and 1 reps per round.
Target Score: Finish all rounds with some rope climb variation

Firebreather Score: Finish all rounds as written in less than :60 per round (slightly longer if performing 2 LLRC)

Scaling

– Run: 200m Row or .5/.4 AAB

– Legless Rope Climb: Climb as high as possible without legs, Climb with

legs, or climb from lying-to-standing and back down.