CrossFit First Creek – CrossFit
Weightlifting
Deadlift (6×4 )
Warm up window should take no longer than 6 minutes for the deadlift. Build to about 80% and do all 6 sets at that weight. Share bars men, we don’t have enough weights for you beasts.
Metcon
Metcon (Time)
12 American swings
20 unbroken double unders
15 American swings
20 unbroken dubs
18 american swings
20 unbroken dubs
21 american swings
20 unbroken dubs
24 american swings
20 unbroken dubs
*If you do not complete the double unders unbroken there is a 5 burpee penalty after that round. Even if it takes you 4 sets to complete the double unders you still only do 5 burpees. 40 unbroken singles.
Ascending reps on the swings. Make the swings heavy. 80 total swings. Shoulder smoker here.
18 minute time cap!!
Accessory work
Warm-up (No Measure)
3 rounds for quality:
12 strict pushups
12 v ups
:15 sec hollow hold
Running clock, use a phone if you have to. As soon as you get done with your 12th v up go straight into the hollow rock. Don’t let your heels or shoulders touch the ground until the 15 seconds is up. This is optional work. Get better at your push-ups here!! If your push-ups lose their quality the reps should go down. This is for strength.
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