CrossFit First Creek – CrossFit
Warm-up
Warm-up (No Measure)
WARM-UP, GENERAL
• Jog 200 meters
• 10 V-ups
• 1 Min/side couch stretch against the wall.
• 10 Split Jumps
• 10 Broad jumps
• 10 PVC pass throughs + behind the neck press
WARM-UP, TOES-TO-BAR
10 Active Passive Hangs.
10 Kip swings
https://www.youtube.com/watch?v=mvndXXP43jI
6 Kipping T2B or kip swings.
WARM-UP, PUSH-UPS
2 rounds
30 Sec plank hold to planche lean.
https://www.youtube.com/watch?v=Tgr1WGIiwnE
30 Sec forward table. Video: https://youtu.be/NilcmWJRdmQ
Then,
10 Push-ups using a box or to the floor.
WARM-UP, DEADLIFTS
10 empty bar mid-shin to “at the knee”.
10 empty bar DL with a focus on the proper return.
5 Reps at 50% 1RM.
5 Reps at 60% 1RM.
5 Reps at 70% 1RM.
3 Reps at intended weight for the workout.
Metcon
Metcon (Time)
Scarlett Bandit
5 Rounds for time of:
•10 Toes-to-bar
•10 Push-ups
•10 Deadlifts (315/210)
Accessory work
Chest-to-Bar Pull-Ups – December 2018 Skill
5 sets of:
3 Strict supine grip C2B bar pull-ups. Hold chin over bar for 2 seconds, 3 second descent, then immediately pull.
Rest 1 minute between sets.
Scaled Option:
1. Use a band resistance that is challenging, yet allows for success of the prescribed cadence.
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