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Nov
29
2021

november 30, 2021

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CrossFit Queen Creek – CrossFit

Warm-up

AMRAP 5:00

10 DB Floor Presses

10 DB Deadlifts

100m DB Farmers Carry

Metcon (No Measure)

Every Minute For 3 Minutes

3 False Grip Ring Rows



Every Minute for 3 Minutes

2 Low/High Ring Transitions*



Every Minute for 3 Minutes

1-3 Muscle Ups or 2 Ring Transitions

*Pick the appropriate versions based upon fitness
We want to see athletes of all levels working on the requisite skills for muscle ups, regardless of current capacity. Take the extra time today to drill the importance of the false grip so that athletes increase their chances of success.

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes

100m 45lb Plate Carry

10 Box Jump ATWOs 20/16″

3 Muscle Ups*
Scaling:

– Plate Carry: Can be a walk if necessary, but everyone carries something.

May be carried anyhow. Reduce loading if needed.

– BJ ATWO: Reduce height of obstacle but keep everyone jumping if

possible. A tall step up is a great sub for someone who cannot jump.

– Muscle ups: Must be one set, reduce reps to allow for an unbroken set. If

muscle ups are inconsistent, scale back to the most difficult pull up option or bar muscle ups.

Metcon (Weight)

Every 2 minutes for 10 Minutes

5 Strict Presses

Keep weight in the 60-75% range, reps should feel fast.