CrossFit First Creek – CrossFit
Warm-up (No Measure)
3 min of Cardio
3 rounds of:
• 10 Spiderman stretches https://youtu.be/dG9lniL65wU
• 10 Plank to squat jumps (stepping is a scaling option).
• 10 PVC pass throughs
• 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.
EMOM (EMOM 12 min: •2 Push Press + 1 Split Jerk)
Every Minute on the Minute
Metcon (No Measure)
• 4-5 minutes of 90/90 hip mobility
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.
1. Use a band resistance that is challenging, yet allows for success of the prescribed cadence.