December 6, 2021

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CrossFit Queen Creek – CrossFit


2:00 Banded Glute Activation


Every 2:00 for 6:00

8 Empty Bar Clusters

5 Burpee Box Jump Overs

Metcon (Time)

For Time

8×4 Front Squat @ 60% 1RM

Bar is taken from the floor. Must be done in sets of 4, and athletes must drop after every 4 reps.

Athletes may squat clean the first rep.


Stimulus: Stamina

Rest: As little as possible

Coach Focus: A major goal of GPP lifting, like the Back Squat and the Front Squat are this phase is to blend weights that are typically only see in lifting sessions and have them practiced in a manner that eventually allows the athlete to use them in conditioning pieces.

Metcon (AMRAP – Reps)

AMRAP 6 Minutes

DB Thrusters, 50s/35s

Every time you break the thrusters, perform 6 Burpee Box Jump Overs 24/20″.

Score is total Thrusters.

Feel: Gas Pacing: Reach

Target Score: 40+ Reps Firebreather Score: 60+ Reps


– DB Thruster : We are looking for 15+ Reps on the first set of DB Thrusters.

Coach Focus: We want to see athletes work on two facets of their DB thruster today. First, work with your athlete on a solid front rack, where one head of the dumbbell sits upon the top of the shoulder. Second, ensure that athlete are violently extending their hips at the top of the rep to save their arms as they work through the 6 minute window.

Additional Notes/Resources: DB Thruster Tip – Get the DBs on Your Shoulders!

Metcon (Time)

5 Rounds

50 Double Unders

3 Rope Climbs

– Double Unders: Should not exceed :90 in any round. Reduce reps or perform singles.

– Rope Climb: Should not exceed :90 in any round. Reduce reps or scale to a climb from supine or 2-3x Strict Pull Ups