January 6, 2022

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CrossFit Queen Creek – CrossFit


300m Run

20 Air Squats

50’ High Knees

50’ Butt Kickers

50’ Lunge and Reach

50’ Duck Walk

20 Front Squats, empty bar

300m Run


1×3 Power Position Squat Clean 1×3 Hang Squat Clean

1×3 Squat Clean w/ light weight

Then, continue building to 1st barbell weight.

Metcon (Weight)

Every 2 Minutes for 24 Minutes

250′ Shuttle Run X Squat Clean * 250′ Shuttle Run

Set up a 25-50′ section and perform shuttles.

*Squat Clean Weights

Rounds 1-4: 3 reps @ 65-75%

Rounds 5-8: 2 reps @ 75-85%

Rounds 9-12: 1 rep @ 85%+

Cleans may be performed as touch and go or singles.
length of rig down and back 5 times


– Shuttle Run: Reduce distance to allow athletes to have rest at the end

of each round.

– Squat Clean: Stay on the lower end of the percentage if form is

faltering. Scale to Power Cleans if athletes cannot squat due to injury or inexperience, but not because athletes are less comfortable squat cleaning than power cleaning.

Coach Focus: The stimulus of running and heavy barbell is sure to provide a gassy stimulus, but coaches need to remind athletes that the run isn’t simply a casual jog back and forth, but rather we want to see athletes RUNNING. If you have athletes who are less confident with their percentage work, you can shorten the shuttle distance to allow for more time on the barbell/less fatigue. Every athlete should have rest at the end of each round. While not ideal, if necessary, scale on the fly to ensure there is rest each round.

Metcon (AMRAP – Reps)

For Completion

On a 12 Minute Running Clock

1:00 of Single Unders

10 A-Frame Toe Touches

:45 Wallsit March

10 Shoulder Taps

:30 Hollow Body Hold 10 Scap Pull Ups