CrossFit First Creek – CrossFit

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Warm-up (No Measure)

Jog down and back

25 Jumping Jacks

25 Mountain Climber

Crab Walk

Bear Crawl

5 Ring Rows

5 Push-ups

10 Situps

Shoulder Prehab

Accessory work

Handstand Push-Up – January/February 2019 Skill

Execute the following complex:

1 Push-up, 1 wall walk, 1 wall-facing HSPU (1 ABMAT if needed), 1 right shoulder tap, 1 left shoulder tap, 1 wall walk to plank, then descend to floor, rest 30 seconds.

2x’s Through the complex, rest 1 minute.

3x’s Through the complex, rest 90 seconds.

2x’s Through the complex, rest 1 minute.

1 Complex

Scaled Options:

1. Do the complex with feet on a 20-in box (1 ABMAT if needed). To increase the difficulty, keep one leg raised.

2. HSPU will be in a pike position (1 ABMAT if needed).


Warm-up (No Measure)

10 Walking lunges

10 Scap Push-Ups

10 Front Squats with a medicine ball

30-sec hold plate OH

4 OH walking lunges

5 MB DL + shrug

5 Shrug + drops w/ pause in the bottom of the squat



Holding Pattern (Time)

3 Rounds for time of:

100ft OH Walking Lunge Plates (45/35)

25 Medicine-ball cleans (20/14)

25 Pull-ups


100ft OH Walking Lunge DBs (50/35)

25 Medicine-ball cleans (30/20)

25 C2B Pull-ups


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