CrossFit First Creek – CrossFit
Warm-up
Warm-up (No Measure)
WARM-UP, GENERAL
3 Rounds of:
• 50 Single-unders or 25 Double Unders
• 15 Air Squats
• 5 Strict pull-ups (use bands for assistance as needed)
Then,
10 Squat Stretches (Third World Squat)
10 Squat Reach (Hold bottom of squat and reach up with one arm)
10 Knee Push Aways (Hold bottom of squat and push each knee out)
WARM-UP, SQUAT CLEAN
With Empty Bar
5 Front Squats
5 High Hang Squat clean
5 Slow clean pulls w/pauses
• Pause 3-5 sec at knee, high hang, and extension
5 Squat cleans with a slow pull and a fast drop
5 Squat cleans normal speed
2×5 Building to workout weight
WARM-UP, HANDSTAND PUSH-UPS
30-sec Wall facing HS hold
5 Piked HSPUs from knees or toes on a box
3 HSPU negatives w/ lowering knees
5 HSPU
Metcon
Inverted Elizabeth (Time)
21-15-9
•Squat Cleans (95/65)
•Handstand push-ups
Accessory work
Toes-to-Bar – December 2018 Skill
Complete 3 sets of:
30 Second AMRAP seated pike raises (hands between hips and knees).
1 Minute rest between sets.
Scaled Option:
Alternating legs.
Place hands slightly behind the hips.
Coaches Video: https://youtu.be/t-bCAK9vyME
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