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CrossFit First Creek – CrossFit
Warm-up
Warm-up (No Measure)
General Warmup
Jog down and back
Crab Walk down on green
Bear crawl back with hips low and knees close to the floor.
10 Active Passive Hangs
Shoulder Pre-Hab
Accessory work
Muscle-Up – January/February 2019 Skill
Complete 8 rounds of 10 sec hold @ top of rings, 20 sec rest then 10 sec hold @ bottom of rings, 20-sec rest. Each round consists of both movements totaling 8 total minutes.
• Ensure the arms are fully extended at top. Hands and elbows should be next to the body (external rotation).
• The shoulder should be below the elbow at the bottom of the dip. Again, elbows should be “in and back.”
Scaled Options:
1. Use a dip bar.
2. Feet assist (as little as possible) with either straight bar or rings.
Note: no bands for this skill work.
Warm-up
Warm-up (No Measure)
Metcon Warmup
2 rounds:
10 Sit-ups
10 OHS w/PVC pass-through at bottom of each rep.
With Empty Barbell
5 Pausing Front Squats
10 Front Squats with empty barbell.
5 Pausing OHS
5 OHS
5 OHS at workout weight.
5 FS at workout weight
Metcon
Metcon (Time)
ASP
60 OHS (95/65)
60 Straight Legged Situps
60 Front Squats (45/35)
60 Push-ups
60 Air squats
60 Pull-ups
RX+
OHS (135/95)
GHD Sit-ups
FS (95/65)
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