CrossFit First Creek – CrossFit
Warm-up
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
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
Metcon
Up and Down (Time)
4 Rounds for time of:
•200m Run
•2 Rope climbs
•200m Run
•20 Pistols, alt
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