Monday Motivation: “ A goal without a plan is just a dream.”

CrossFit First Creek – CrossFit

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Warm-up (No Measure)

General Warmup

Jog down and back

Crab Walk down on green

Bear crawl back with hips low and knees close to the floor.

10 Active Passive Hangs

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)

Metcon Warmup

2 rounds:

10 Sit-ups

10 OHS w/PVC pass-through at bottom of each rep.

With Empty Barbell

5 Pausing Front Squats

10 Front Squats with empty barbell.

5 Pausing OHS


5 OHS at workout weight.

5 FS at workout weight


Metcon (Time)


60 OHS (95/65)

60 Straight Legged Situps

60 Front Squats (45/35)

60 Push-ups

60 Air squats

60 Pull-ups


OHS (135/95)

GHD Sit-ups

FS (95/65)


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