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Monday Motivation “Our greatest glory is not in never falling, but in getting up every time we fall.” – Confucius
CrossFit First Creek – CrossFit
Warm-up
Warm-up (No Measure)
2 min Cardio your choice
Then:
Med Ball/Foam Roller Bowling
Penalties
10x Jump Squats
10x Push-ups
10x Situps
5x Burpees
Accessory work
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.”
Scaled Options:
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.
Warm-up
Warm-up (No Measure)
10x Frank to RDL
10x DB DL
10x Banded Good Mornings
10x Box Step overs stay low
5x box step overs with weight
Warmup to DL weight
Metcon
Partner Dead Step (Time)
10 Rounds for time: you go I go
12 DL (225/155)
12 DB Front Rack Box Step Overs 24/20 (35/20)
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