february 14, 2022

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CrossFit Queen Creek – CrossFit


Couch Stretch 2:00/ Side


3 Rounds

8 Calorie Row

8 KB Taters


2:00 4-Way Glute Activation Steps + 5 Air Squats

Back Squat (Find a 5RM)

Bench Press (In 10 Minutes Find a 5RM Bench Press)


– Bench Press: If enough flat benches are not available, modify to 5RM floor press (with appropriate spotting) or 5RM Strict Press.

Coach Focus: We are looking for a fun way to end class and to continue the positive vibes that the 5RM retest created. Coaches should ensure that all heavy attempts are spotted closely, but have fun and benchmark that upper body strength!

Metcon (Time)

For Time


Thruster 145/100lbs


Chest to Bar Pull Up 15 minute cap

– Thruster: Barbell stimulus should be heavy but not more than 2 sets at any point

– CTB: Should not exceed 3 sets at any point or otherwise scaled to chin over bar

pull ups.

Coach Focus: Most of your athletes will be aware of the type of stimulus this workout will provide so it’s important that coaches ensure that athletes have the appropriate difficulty level in today’s couplet. We are looking for a barbell that is significantly heavier than “Fran” weight but not something an athlete will stare at excessively between sets/rounds. For the pull ups, we want a stimulus that is challenges the athlete to stay in the 1-2 set range, 3 sets are acceptable, 4 sets are not.