December 9, 2021

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CrossFit Queen Creek – CrossFit


20 Banded Pull Aparts (20 palms up + palms down)


3 Rounds

30 Single Unders (Rounds 3-5 Double Unders)

10 Heavy Russian KB Swing

Pull-ups (4×20 Banded Strict)

Use a band that allows for 20 consistent-speed reps.

Coach Focus: We’ve been on this strict gymnastics pulling program for 5 weeks now and it’s our hope that athletes are beginning to feel stronger moving their own bodyweight as they work through this phase. Remind athletes that we are looking for a band that not only allows 20 consecutive reps but also allows them to move fast during their 20 reps.

Metcon (Time)

Every 3 Minutes for 21 Minutes*

16/12 Calorie Row

50 Double Unders

2 Cleans 150/100lbs

*The first 4 rounds are performed as written. The last 3 rounds are performed in reverse order.

Record slowest interval
Minimum rest time :45


– Row: Should not exceed 1:15 for anyone (should not be a sprint, but should not

be a casual pace either)

– Double Unders: Should not exceed :45 of practice

– Cleans: Both reps should not exceed :20.

Metcon (No Measure)

Flow Session 3 Rounds

1:00 Row or Ski

30′ HS Walk (3 wall walks)

1:00 echo bike

2 Technique focus Rope Climbs