Monday Motivation “Our greatest glory is not in never falling, but in getting up every time we fall.” – Confucius

CrossFit First Creek – CrossFit

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Toes to Bar Warmup (No Measure)

2min Ski ERG

10x Straight arm band pull down

5-10x Barbell straight arm pull over

Kip swings (5-10)

If you have shoulder pain while doing any of these, lighten the load or decrease the range of motion. None of these drills should hurt.

Accessory work

Toes-to-Bar – January/February 2019 Skill

Every 2 min for 3 sets , complete:

• 3 Strict T2B, 5 straight leg kipping T2B, 7 bent knee + kick kipping T2B.

Scaled Options:

1. Decrease reps to 2/4/6 or 1/3/5.

2. Decrease ROM. If necessary, decrease reps as well.


Warm-up (No Measure)

2 Rounds of:

• 10 DB (light) windmills (Video:

• 5 Scap pull-ups + 5 kips

10 Cossack squats

Then, using the light dumbbells:

• 8 DB FS

• 5 High Hang DB squat cleans

• 5/side High Hang DB power snatches


Long Sigh (Time)


•DB Snatch, alt (50/35)

•DB Hang squat clean (50/35)


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