CrossFit First Creek – CrossFit
Warm-up
Warm-up (No Measure)
WARM-UP, GENERAL
• 5 rounds on the rower or bike of 50-sec moderate pace, 10-sec fast or ROWLING!
WARM-UP, BACK SQUAT
8 PVC kang squat. Video: https://youtu.be/p2cQp1aAWjc
8 Empty bar kang squat.
3 Back Squats every 2 minutes for 5 sets increasing weight until the clock begins for the first working set of 5.
Weightlifting
Back Squat 5-3-3-2-2-2 (Back Squat 5-3-3-2-2-2)
Back Squat for load:
#1: 5 reps
#2: 3 reps
#3: 3 reps
#4: 2 reps
#5: 2 reps
#6: 2 reps
Accessory work
Rope Climb – December 2018 Skill
Every 90 seconds complete 10-8-6-4-2 of:
Seated straddle alternating rope pulls.
• Begin the first set with 10 reps, the 2nd set 8 reps, and so on.
• Each pull=1 rep
• Strive to get the lower hand to touch near the chest.
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