CrossFit First Creek – CrossFit

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Warm-up (No Measure)


• 10 PVC pass throughs, standing

• 10 Air Squats

• 10 PVS pass throughs, laying prone on floor

• 10 OHS


• Lax ball t-spine with double laxball, 2 min

• Squat hold ankle mobility, 1 min / side: hold the bottom of a squat while shifting weight into one foot and driving the knee forward and back to mobilize the ankle.


• 2×5 OHS, decreasing the distance of the grip on the bar each set, while still maintaining full depth

• 2×5 OHS, decreasing the distance of the feet in the squat stance, while still maintaining full depth. Use regular OHS grip.

• 2×5 OHS, decreasing the distance of the feet and the hands simultaneously

Note: For athletes who are not challenged by the PVC, have them use weighted PVC or light barbells.

Using an empty barbell, perform 3-5 reps of each of the following movements:

Dip, drive, shrug 3 reps each

• The athlete starts with the bar held in a snatch grip.

• The dip is a vertical dip with no forward inclination of the chest.

• The drive is the straightening of the legs.

“stand first, then shrug.”

Dip, drive, shrug + high elbows

• Encourage proper bar path the elbows should move high and outside while they stay over the wrists.

High Hang Power Snatch 3 reps

Behind the neck snatch grip Push Jerk 6 reps

• Start by receiving the bar in the power position.

• Catch the bar lower each rep until you are catching in a full squat, i.e, a snatch balance.

Hang Squat Snatch

• Start from above the knee.

3×3 Building to opening weight

• Stand Barbell to complete extension before starting next rep

Hang Squat Snatch 7×1

Rope Climb – December 2018 Skill (10-8-6-4-2)

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.

Snatch Balance


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