november 22, 2021

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CrossFit Queen Creek – CrossFit


1:00 Squat Hold Then

200m Run

10 Spiderman Lunges

20 Gymnastic Kips

10 Spiderman Lunges

200m Run


:10 Bike Sprint


Front Squat (3×3 )

Pause Front Squat AHAP

Looking for a 3-second pause at the bottom of each squat.

When athletes are front squatting we are looking for the most vertical squat that is possible for the athlete. Widening your athletes feet may help with verticality in the front squat.


Metcon (No Measure)

Every 3 Minutes for 12 Minutes 12/8 Calorie Bike
Target Score: Sub-:45 for all rounds Firebreather Score: Sub-:20 for all rounds


– AAB: Reduce calorie count to keep all efforts an all-out sprint, or have

athletes sprint as many calories as possible in a :20 window.

Coach Focus: Bike sprint day for many athletes is their least favorite day. Coaches attitude and energy will dramatically change that. BRING THE VIBE.

Metcon (AMRAP – Reps)

AMRAP 10 Minutes, climb the ladder: 1-2-3-4-5-6…

Muscle Up (see notes for scaling)

Deadlift 275/185lbs
– Muscle Ups: Consider capping athletes at a number that allow them to

stay moving, for example 1-2-3-4-4-4-4, etc. If muscle ups aren’t feasible scale to the most difficult pulling gymnastic option available (chest to bar or chin over bar pull up) and consider going 2-4-6-8 for proficient athletes.

– Deadlift: Should not exceed 70% of an athlete’s 1RM. Athletes should be

able to pull 10 quality, unbroken reps with their chosen weight when fresh.