Read the full class plan, presented by CrossFit Affiliate Programming, to run a safe, efficient, and effective workout at your affiliate.
Workout of the Day for Friday 230317:
IQF Test 1
For time:
9 front squats, weight 1
9 handstand walks, 25 feet
15 front squats, weight 2
15 muscle-ups
21 front squats, weight 3
21 chest-to-wall handstand push-ups
Time cap: 15 minutes
♀ 155, 125, 95 lb
♂ 225, 185, 135 lb
Scaling:
Today we have front squats paired with high-skill gymnastics. Newer athletes should choose weights that are challenging yet allow solid mechanics to be maintained for all sets. Intermediate athletes can reduce the load and modify the gymnastics movements in order to keep this one under 15 minutes.
Intermediate option:
For time:
9 front squats, weight 1
6 handstand walks, 25 feet
15 front squats, weight 2
9 muscle-ups
21 front squats, weight 3
12 chest-to-wall handstand push-ups
♀ 125, 95, 65 lb
♂ 185, 135, 95 lb
Beginner option:
For time:
9 front squats, weight 1
9 bear crawls, 25 feet
15 front squats, weight 2
15 ring rows + 15 assisted push-ups
21 front squats, weight 3
21 push-ups
♀ 65, 45, 35 lb
♂ 95, 65, 45 lb
INTENDED STIMULUS
- 8:00-14:00.
- Increasingly higher-skill gymnastics workout with a moderately-heavy weightlifting component.
- Hang on to the barbell and try to go unbroken on all sets.
- If needed, break gymnastics movements into descending rep schemes, e.g., 15 muscle-ups = 6-5-4 reps to help prolong muscular endurance.
COACHING GOALS
- Get all athletes finished in under the 15:00 time cap.
- Give athletes plenty of time to build up to their workout loading and practice their gymnastics movements.
- Coach athletes to a safer and more effective front-rack position.
- Challenge athletes who are scaling the gymnastics movements.
- Strategize with advanced athletes about conserving their shoulders and upper body.
Class Plan: 2023 Individual Quarterfinal Test 1