CrossFit First Creek – CrossFit

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Handstand Push-ups (4x)

:10 sec on/ :10 sec off Tripod hold x 12 sets (4 minutes)

**Tripod hold is the bottom position in the HSPU. Focus on balance/coordination in the bottom position – ready to fire. We will progress. If HSPU are difficult for you or need practice, this will be great to generate muscle memory.

:30 on/ :30 off regular pushups x 4 (4 minutes)

**Narrow grip, right outside of your chest. Blow up your triceps and squeeze through the top of the pushups.. Squeezing at the top of your pushup will improve movement quality in pretty much everything we do. Don’t sell yourself short.

Score number of push-ups completed in the 4 sets.


Metcon (AMRAP – Reps)

8 minute AMRAP

750/650 m row

20 Overhead squat (95/65)

Max Chest to bar pull-ups

Rest 2:00

8 minute AMRAP

800 m run

20 Hang power snatch (95/65)

Max Burpee Air squat
RX+ Bar muscle ups / Burpee box jump & 115/75#

Score number of chest to bars/burpees completed. Add the two rounds together to get a total number of reps.

Burpee air squat is exactly how it sounds. If you RX- do a burpee, extend your hips, back into an air squat for one rep.


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