New Years Motivation – “If an egg is broken by an outside force, life ends. If broken by an inside force, life begins. Great things always begin from the inside.”
CrossFit First Creek – CrossFit
Warm-up (No Measure)
Jog Down and Back
Then Play Mailman/women
Using wall balls as the Mail the Mail(person) must deliver each piece of mail to each customer, customer has to hold Mail in the bottom of a squat. Once all Mail has been delivered Mail(person) swaps places with first customer and returns Mail to the post office. Then delivers mail again, until each person has delivered the Mail.
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.”
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.
Coaches Video: https://www.youtube.com/watch?v=DFx7IC2XqWU
Split reps however you like.
6 Rounds for time of:
20 DB Shoulder presses (35/25)
4 Rope climbs
• Scale burpees to 20 per round
DB Shoulder Press:
Scale to load that athlete can hold with full elbow lockout overhead and load which athlete can execute 10 reps in row during warm-up. If athlete must lean back to execute lock out or can only “flash” the weights through lockout overhead, have them decrease the loading.
1 Rope climb per round
3 Half climbs up the rope
Scale to pull-up bar assisted rope climbs where 6 reps = 1 rope climb