Monday Motivation: “ A goal without a plan is just a dream.”

CrossFit First Creek – CrossFit

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Warm-up (No Measure)

Let’s do the HOKEY POKEY!

Run 400m and find a partner while on run.

10 Burpees

20 Mountain climbers

Empty Bar/Light Weight

10 DL with pause in set-up and top

5 DL on athletes’ own cadence

5 Hang clean pulls w/ pause at knee

5 Hang power cleans w/ pause in catch

5 Hang power cleans on own

5 Strict press w/ pause overhead

5 Push press w/ pause in dip

5 Push jerks w/ pause in catch

Then, 3×5 reps of each movement building to their workout weight.

10 Active Passive Hangs

Shoulder Prehab

Accessory work

Toes-to-Bar – January/February 2019 Skill

Every 2 min for 3 sets , complete:

• 3 Strict T2B, 5 straight leg kipping T2B, 7 bent knee + kick kipping T2B.

Scaled Options:

1. Decrease reps to 2/4/6 or 1/3/5.

2. Decrease ROM. If necessary, decrease reps as well.

Partner Metcon

Metcon (AMRAP – Rounds and Reps)

No, You Go

In teams of 2

AMRAP 20 minutes of:

•9 Deadlifts (135/95)

•9 Hang power cleans (135/95)

•9 Push jerks (135/95)

Partners alternate on the minute, and pick up where their partner left-off

Score: Total rounds/reps for the pair

RX+ (185/135)


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