CrossFit First Creek – CrossFit

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Warm-up

Warm-up (No Measure)

WARM-UP, GENERAL

3 min of Cardio

3 rounds of:

• 10 Spiderman stretches https://youtu.be/dG9lniL65wU

• 10 Plank to squat jumps (stepping is a scaling option).

https://www.youtube.com/watch?v=ULm-X2BOJ48

• 10 PVC pass throughs

Then,

• 10 Active Passive Hangs

• Shoulder Prehab

WARM-UP, SPLIT JERK

With Empty Bar

6 Strict Press

6 Push Press

6 Press from split stance

6 Jerk balance https://youtu.be/Zxw0HONcK_w

6 Split jerks

5 sets of the sequence of 2 PP + 1 Split Jerk

• Stay with an empty bar for 3 sets, then add weight to build to opening weight.

Weightlifting

EMOM (EMOM 12 min: •2 Push Press + 1 Split Jerk)

Every Minute on the Minute

Cool-Down

Metcon (No Measure)

• 4-5 minutes of 90/90 hip mobility

https://youtu.be/nLuvQCTPrcY

Accessory work

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.

Scaled Option:

1. Use a band resistance that is challenging, yet allows for success of the prescribed cadence.

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