CrossFit First Creek – CrossFit
Warm-up
Toes to Bar Warmup (No Measure)
2min Ski ERG
10x Straight arm band pull down
5-10x Barbell straight arm pull over
Kip swings (5-10)
If you have shoulder pain while doing any of these, lighten the load or decrease the range of motion. None of these drills should hurt.
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.
Warm-up
Warm-up (No Measure)
1-min Single unders.
5 Spiderman stretches each leg.
30-sec Fast alternating single unders.
10 Plank-to-squats.
30-sec slow, “floaty” single unders.
10 V-sit rolls
https://www.youtube.com/watch?v=d2wnr1ijin0
30-sec Single-Single-Double unders. Link them if able.
1-min Bar hang.
30-sec DU practice
In pairs, get a heavy set of DBs for the framer’s carry and a light pair if scaling HSPU to seated DB press.
2 x 30-sec HS holds
Partner 1 – 100m Farmer’s carry
Partner 2 – 5 HSPU or seated DB presses
Switch
Review the workout. One person works on HSPU or DB presses until the other is done with the Farmer’s walk. They will rest as needed during that time to accumulate more reps of HSPU.
Partner Metcon
Share the Love (AMRAP – Reps)
AMRAP 20 min of:
Partner 1: 200m DB Farmer’s carry (50/35)
Partner 2: 30 Double unders
AMRAP HSPU
Score: Total HSPU for the pair
Partner 1 goes on the walk
Partner 2 start Double Unders then goes to HSPU, when Partner 1 returns they start on DUBs and Partner 2 starts walking
RX+
Partner 1: 200m DB/KB Farmer’s carry (70/50)
Partner 2: 60 Double unders
AMRAP HSPU
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