December 27, 2021

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CrossFit Queen Creek – CrossFit


Couch Stretch 2:00/ Side Then

AMRAP 5 Minutes

100m Run

:45s Back Squat Hold

100m Run

:45s Back Squats

Back Squat (Find 5RM)

The high CNS lift for Phase IV will be the Back Squat. One of the most effective squat programs ever written is the Texas Method 5RM Back Squat program. Each week athletes will a 5×5 Back Squat based upon this session. Coaches should spend time prior to starting the clock for the squatting session on proper squatting mechanics as well as effective “bailing” techniques for athletes so they know how to safely get from under the bar in the case they can no longer squat the weight.

Pendlay Row (4×4 @80%)

Between sets perform me ring dips x4

Metcon (AMRAP – Reps)

AMRAP 3 Minutes

100 Double Unders

Max Squat Clean Thrusters 95/65lbs

– Double Under: should not exceed :90 for anyone. Reduce DU requirement or modify

to singles.

– Cluster: athletes should be able to do multiple touch and go reps rather than

singles. Athletes should have a bar that allows them to hold on for big sets in what will be at most, 2:00 of clusters.