december 22, 2021

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Christmas Schedule
December 23, 2021 Regular schedule
December 24, 2021 5am,8am and 430 Pm
December 25, 2021 Closed
December 26, 2021 Closed
December 27, 2021 Regular schedule

CrossFit Queen Creek – CrossFit


2:00 4-way Banded Glute Activation

-Then- AMRAP 3:00

Max KB Taters *

*Every :30s starting at 0:00, 10 Double or Single Unders

Back Squat

EMOM 16 Minutes

1 Tempo Pause Back Squat

Perform a 3-second count on the way down, a full 1- second pause, and then stand.

Start at around 65% and add weight each set.

The purpose of this squatting session is to refine two main components of the back squat. First, we want to see athletes control their descent on the squat to learn that when squatting we are looking to build tension in the hips as we sit down and back on each rep. Second, we want athletes to use the tension they feel in the bottom the squat to translate into a stand with hips tracing forward as they stand. Avoid loading that creates the “stripper squat” fault.

Metcon (Weight)

12 Rounds

15 Double Unders

1 Power Clean 185/125lbs

– Double Unders: Practice should not exceed :30 in any round. Consider scaling to a 1:1

heavy rope singles or 2x single unders with the athlete’s normal rope

– Power Clean: Should not exceed 75% of the athlete’s 1RM, and should be a challenging

weight but one athletes can walk up to and hit confidently each round.

Coach Focus: The rep scheme should “clue in” your athletes to what the desire stimulus is for the day, which is a cardio workout. Coaches should ensure that each athlete has a weight on the barbell that is challenging but doesn’t create a situation where an athlete stands and stares for a significant amount of time at any point.

Metcon (Time)

CrossFit Test 3 Rounds

21 Alternating DB Squat Snatch 50/35lbs

15 Lateral DB Burpees

9 Muscle Ups

– DB Snatch: Reduce loading before changing movement. If squat snatches aren’t

possible due to mobility scale to a S-arm alternating squat clean

– Lateral Burpees: Should not exceed roughly 1:00 in any round

– Muscle Ups: 3 sets or less, ideally 1-2 sets. Scale to most difficult pulling variation an

athlete can do, or 2x Pull Ups if muscle ups aren’t feasible. These are intended to be done on rings, and if you have athletes who consistently substitute Bar Muscle Ups because their ring MU aren’t as proficient, encourage them to get on the rings.

Coach Focus: The combination of long range of motion, high skill and low rep scheme means that this workout is going to be very gassy. Athletes should be instructed to push their pace from the start and to attack the muscle ups intelligently as 9 reps is a very large set for most CrossFit affiliate athletes. Intentional, strategic breaks in rounds 1 & 2 will likely be the right call for most to get the best time and stimulus.