CrossFit First Creek – CrossFit
Warm-up
Warm-up (No Measure)
WARM-UP, GENERAL & C2B PULL-UPS AND FRONT SQUATS
Shoulder Pre-Hab
• 20 Arm circles, forwards
• 10 Air Squats
• 10 Scap push-ups
• 10 Active Passive Hangs
• 20 Arm circles, backwards
• 10 Empty Bar Front Squats
• 10 Press
• 5 Pull-ups
• 20 Chest openers (door jam stretch on rig)
• 10 Front Squats, at working weight
• 10 Push Press (with barbell)
• 5 C2B Pull-Ups
WARM-UP, HANDSTAND PUSH-UPS
Split athletes into two groups, A & B. Group A for those doing Dumb Bell Push Press in the WOD, Group B for those doing HSPU in the WOD. For athlete’s who are doing both Dumb Bell Push Press and HSPU in the WOD, have them begin with group A and finish with group B.
1A. Instruct athletes to get a pair of DBs they think they can PP for 10 reps.
1B. Have athletes hold a HS (against wall) until group A returns.
2A. 5 Dumb Bell Push Press
2B. 5 HSPU
3A. 5 Dumb Bell Push Press at working weight
3B. 5 HSPU
WARM-UP, GHD SIT-UPS
Setup for GHD or abmat sit-ups
10 GHD sit-ups or abmat sit-ups
Metcon
Metcon (Time)
Brutal Barb
3 Rounds for time of:
•20 Chest-to-Bar Pull-ups
•30 Handstand push-ups
•40 GHD Sit-ups
•50 Front squats (45/35)
Rest 5 min between rounds
Cool-Down
Warm-up (No Measure)
3 min Bike Flush
1 min each side couch stretch
1 min childs pose
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