January 5, 2021

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CrossFit Queen Creek – CrossFit


20 A-frame Toe Touches Then,

Alt. EMOM 6:00, each movement twice:

1- 10/8 Calorie Row

2- 10 Pause Ring Rows (Pause at top of row)

3- 15 Russian KB Swings

Rope Climb

Rope Climb Skill

– 1×3 Seated Foot locks

– 1×3 Seated Foot Lock + Stand

– 1 “as many pulls as possible” Rope Climb

– 1 Rope Climb

Metcon (AMRAP – Reps)

AMRAP 24 Minutes, alternating movements with a partner:

2 Rope Climbs

10/7 Calorie AAB

10 KB Swings 70/53lbs

– Rope Climbs: Climb as high as possible, climb from lying supine, or 4 Strict Pull Ups per

Climb. Should not exceed :30 at any point.

– AAB: 100m Run, 10/7 Calorie C2 Bike, 10 Burpees. Avoid Rowing/Skiing

– KB Swing: Always 1 Set. Scale weight before reps.

Coach Focus: Biggest goal today is that 1 partner is always in motion. The you-go, I-go format should keep the intensity high from the start. Coaches should pair athletes up based upon current fitness level, matching the fittest athletes with their fit counterparts to ensure a high level of intensity from start-to-finish.

“Back Sabbath”

Deadlift Test For Time

27 Deadlifts 225/155lbs

21 Deadlifts 275/185lbs

15 Deadlifts 305/205lbs

9 Deadlifts 335/225lbs

7 minute cap

Must change your own weights.
Feel: Muscular Overload Pacing: Reach

Target Score: Complete the 3rd bar Firebreather Score: Finish under the cap


– Deadlift: all loadings are based on previous standards from the Open, with the final bar

exceeding the usual 315/205lbs we’ve seen previously. The final bar should not exceed roughly 80% of the athlete’s 1RM.

Coach Focus: This is a deadlift stamina test, so no weight in the test is maximal. All athletes should be able to lift their final bar for multiple reps when fresh, but some may need to adjust the weights so their final barbell is 275/185lbs or 305/205lbs rather than 335/225lbs. Note that the loadings are intended to be logistically friendly where athletes simply need to add a set of plates on each side.