CrossFit First Creek – CrossFit

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Warm-up (No Measure)

1 min Ski

25 Jumping Jacks

20 Mountain Climbers

10 Push-Ups

Shoulder Pre-Hab

Accessory work

Muscle-Up – January/February 2019 Skill

Complete 8 rounds of 10 sec hold @ top of rings, 20 sec rest then 10 sec hold @ bottom of rings, 20-sec rest. Each round consists of both movements totaling 8 total minutes.

• Ensure the arms are fully extended at top. Hands and elbows should be next to the body (external rotation).

• The shoulder should be below the elbow at the bottom of the dip. Again, elbows should be “in and back.”

Scaled Options:

1. Use a dip bar.

2. Feet assist (as little as possible) with either straight bar or rings.

Note: no bands for this skill work.


Warm-up (No Measure)

Jog Down and Back

Side shuffle Down

Side shuffle facing the other direction Back

Broad jump Down

High (bounding) skip Back

Karaoke Down

Karaoke facing the other direction Back

4 Floor to Stands.

1 Full rope climb ascent or 2 ascents to halfway.

• For athletes that are unable to climb, ask them to do a max effort hold with feet wrapped. Accumulate no more than 30 seconds.

10x Inch Worm with Foot Pedal


Up and Down (Time)

4 Rounds for time of:

•200m Run

•2 Rope climbs

•200m Run

•20 Pistols, alt


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