CrossFit First Creek – CrossFit
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Warm-upWarm-up (No Measure)15 Air Squats
Group Prancersize Mode – Trot (200 m)
Ring Tag
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with 45#/35# Barbell
10 Good Mornings
10 Bent Over RowsMetconPK (Time)5 Rounds for time of:
10 Back Squats, 225#
10 Deadlifts, 275#
400m Sprint
Rest 2-MinutesIn Honor of U.S. Army Capt. Andrew Pedersen-Keel, of South Miami, Florida, died March 11, 2013To learn more about […]
CrossFit First Creek – CrossFit
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Warm-up (No Measure)WARM-UP, GENERAL
Take 7 minutes to work through the following. Note that for some, they may need a box under feet to execute the monkey hang.
• 8 KB Goblet Squats
• 8 Monkey hang
• 30-sec PVC pipe arch hold (Video: https://www.youtube.com/watch?v=FxR2JZFbaG8)
WARM-UP, FRONT SQUAT and PUSH PRESS
With an empty barbell:
8 […]
CrossFit First Creek – CrossFit
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Warm-up (No Measure)2min Foam Roll, Legs and Back
3min Cardio
Forward Lunges x10
Situps x10
Jumping Jacks x20
Pushups x10
Spiderman with reach x10
With Empty Bar:
Goodmornings x10
Power Clean Drills:
Front Squat x5
Clean Pull x5
Muscle Clean x5
Power Clean x5
Warmup to clean weight
Setup Rower and row 250m
Shoulder Prehab
Active Passive Hangs x10
Toes to bar x5
Wallball shots x5
Setup and complete […]
CrossFit First Creek – CrossFit
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Warm-up (No Measure)WARM-UP, GENERAL
• Run Bathroom to Garage door and back
• 20 Banded pull-aparts
• 10 AirSquats
• Run Bathroom to Garage door and back
• 20 Banded pass throughs
• 10 Banded OHS hold the band in OHS
• Run Bathroom to Garage door and back
• 10 Active Passive Hangs
• 10 OHS with […]
CrossFit First Creek – CrossFit
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Warm-up (No Measure)WARM-UP, GENERAL
3-way hip mobility, 90-sec per side
• Video: https://youtu.be/JBHzXF-mVjY?t=1m49s.
Tabata jump rope
• 20-seconds work/ 10-seconds rest.
• Alternate between jump rope variations
Lax ball calves, 2-min per side
WARM-UP, BURPEE BOX-JUMP-OVERS
6 Plank to squat jumps w/3-second pause in squat.
6 Box jumps with step down to the opposite side.
3 Burpee box […]
CrossFit First Creek – CrossFit
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Warm-up (No Measure)WARM-UP, GENERAL
• 10 Burpees
• 20 AirSquats
• 30 Walking lunges
• 20 Push-ups
• 10 Reverse burpees
Shoulder Pre-Hab
WARM-UP, SNATCH PULL + POWER SNATCH
3 Slow snatch pull with pauses w/PVC
• Pauses are at: Set-up, knee, high hang (pockets), extension (on toes with straight arms)
5 Slow snatch pull with pause at high […]
CrossFit First Creek – CrossFit
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MetconKlepto (Time)4 Rounds for time of:
27 Box Jumps, 24″
20 Burpees
11 Squat Cleans, 145#In honor of U.S. Air Force Major David “Klepto” L. Brodeur, 34, of Auburn, Massachusetts, died on April 27, 2011To learn more about Klepto click here100# for the Ladies
3411 minute time capMetconChris Kyle – “American Sniper” (Time)3 […]
CrossFit First Creek – CrossFit
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Warm-up (No Measure)Warmup
Jog Down and Back (Bathroom to Garage)
Hungry Hungry Hippos
Wall-Balls in the middle
Movements to retrieve wall-balls
Run
Crab Walk
Bear Crawl
Frog Jumps
DB FARMERS CARRY AND RUNNING
• 10 Dumbbell deadlifts
• 10 Knees together/ feet together air squats
Video: https://youtu.be/6j2BqTpeVMI
• 25m Farmer’s carry to help dial in the weight of the dumbbells.
PISTOLS
-6 (3 per […]
CrossFit First Creek – CrossFit
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Warm-up (No Measure)WARMUP
2 Rounds of the following movements:
• 10 Lunge and reach.
• 30-sec high knees.
• 30-sec butt kickers.
• 10 Speed skaters.
• 10 Plank to squat jumps (stepping is a scaling option).
• 10 Banded pull-aparts.
• 10 Banded pass throughs.
30-sec active hang.
Hanging 360 to the right, then 360 to the left.
Scale […]
CrossFit First Creek – CrossFit
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Warm-up (No Measure)Warmup
• 10 PVC pass throughs, standing
• 10 Air Squats
• 10 PVS pass throughs, laying prone on floor
• 10 OHS
Then,
• Lax ball t-spine with double laxball, 2 min
• Squat hold ankle mobility, 1 min / side: hold the bottom of a squat while shifting weight into one foot […]
