CrossFit First Creek – CrossFit

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Warm-up (No Measure)


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 on box. Scaling option here:

3-5 Strict pull-ups

• Use this opportunity to decide the height of the box for those doing the toe-assist scaling option.

• Maintain active shoulders when arms are fully extended.

• For those doing ring rows, mark the foot position and use the same placement every round. They should be able to complete 10 consecutive reps without rest from this position.

3-5 Kipping pull-ups or kip swings for those that are scaling today.

Practice and time 6 burpees

• Ideally, these take no more than 20 seconds.

Execute 3 sets of 6 shuttle sprints with 30 seconds rest between sets.

• The first set should be a fast jog. Practice reaching to the floor after passing the cones.

• The second set is slightly faster.

• The final set should be at the intended pace for the workout. If needed, scale athletes to 4 sprints if there is not a significant difference in pacing from the first set to the last set.

El Toro Loco (10 Rounds for time)

Every 90 seconds for 10 rounds:

•6 Pull-ups

•6 Burpees

•6 10m Shuttle sprints

Chest-to-Bar Pull-Ups – December 2018 Skill

5 sets of:

3 Strict supine grip C2B bar pull-ups. Hold chin over bar for 2 seconds, 3 second descent, then immediately pull.

Rest 1 minute between sets.


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