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Nov
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2021

november 26, 2021

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CrossFit Queen Creek – CrossFit

Warm-up

1:30 Twisted Cross, per side Then

Alternating

EMOM 6:00

150m Run

10 Ring Rows

10 jumping squats

Metcon (AMRAP – Reps)

5 Rounds

1:00 Max Strict Pull Ups

Rest 1:00
Coach Focus: Coaches watch your athlete’s line of action (how they move up and down during their reps). We want to avoid an arc up and down. Get your athlete pulling vertically to the bar, not out-and-around. We recommend doing this AFTER the conditioning.

Scaling: banded strict pull ups or ring rows. We are looking for 10+ reps per round

Metcon (Time)

For Time

15 Strict HSPU

14 Farmer’s Hold DB Box Step Ups

13 Strict HSPU

14 Farmer’s Hold DB Box Step Ups

11 Strict HSPU

14 Farmer’s Hold DB Box Step Ups

9 Strict HSPU

14 Farmer’s Hold DB Box Step Ups

7 Strict HSPU

14 Farmer’s Hold DB Box Step Ups

5 Strict HSPU

14 Farmer’s Hold DB Box Step Ups

3 Strict HSPU

Box 20/16″ DB: 30-70s
Modify to kipping a small elevated target for Strict HSPU, kipping HSPU, Seated Strict Presses with lighter DBs, or a push up variation work too, just maintain the Muscular Overload stimulus.

– Step Up: Should remain steady and challenging throughout. Push athletes to

use a heavier weight than they want, but athletes should be able to do these in 2 sets.

Metcon (Weight)

Every 3 Minutes for 12 Minutes 5 Push Presses AHAP
Coach Focus: Work with your athletes to widen their feet to improve the verticality of their drip and drive. As the weight increase a deeper dip will be necessary. Allow athletes to dip as low as they can while still staying vertical.