july 21, 2022

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CrossFit Queen Creek – CrossFit


2 Rounds

:30 Squat Hold

10 Air Squats Then


Calorie Row/Ski

Empty Bar Front Squats

x2 Double Unders/Single Unders

Front Squat (15 minute build to heavy pause squat)

Coach Focus: We are looking for your athletes to build on a heavy single pause front squat with today’s extra piece without a major degradation in midline integrity or improper squatting patterns. The pause that is built into today’s squatting work should help coaches reinforce proper depth and squatting mechanics as athletes build to a pretty heavy single. No turtle squats!

Metcon (Time)

For Time

200 Double Unders

40 Toes to Bar

10 Squat Cleans 185/125lbs

10 min cap

Feel: Muscle overload/Gas Pacing: Reach

Target Score: Sub-10 Minutes Firebreather Score: Sub-7 Minutes


– Double Unders: Should note exceed 3 minutes of practice. Allow athletes to accumulate

double unders if they have them for 3 minutes, if double unders are not there, 1:1 single unders

– Toes to Bar: Should not exceed 5 minutes to complete. Consider reduce reps to as few as 20

reps for athletes with toes to bar or modify to knee raises

– Squat Clean: Should not exceed 80% of PR Squat clean. Consistent singles are what we are

looking for, coaches should be careful to not over scale the barbell and have it be too light.

Coach Focus: Coaches should expect a bit of “WTF” from their athletes with today’s very, very beefy conditioning piece. We recommend a firm time cap of 10 minutes to ensure that athletes do not turn this shorter workout into a fitness saga. One effective way to ensure athletes move at the speed you are looking for them to move at is capping each section of the workout. Once the cap occurs, athletes move onto the next movement regardless of how many reps they completed in that section. We’d recommend 0:00 – 3:00 for the jump rope, 3:00 – 8:00 for toes to bar, and 8:00 – 10:00 for the barbell at the end. Some athletes may not finish all of the work and that is OK.

Metcon (AMRAP – Reps)

5 min amrap

6/4 cal ski

10 sit ups