Thursday 02/14/19
CrossFit First Creek – CrossFit
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WeightliftingShoulder Press (1×1)1RM Should Press
CrossFit First Creek – CrossFit
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WeightliftingShoulder Press (1×1)1RM Should Press
CrossFit First Creek – CrossFit
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WeightliftingBack Squat (1×1)1RM Back Squat
CrossFit First Creek – CrossFit
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WeightliftingShoulder Press (3×5)Deload Week
Set 1 @40% x5
Set 2 @50% x5
Set 3 @60% x5
CrossFit First Creek – CrossFit
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WeightliftingBack Squat (3×5)Deload Week
Set 1 @40% x5
Set 2 @50% x5
Set 3 @60% x5
CrossFit First Creek – CrossFit
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WeightliftingShoulder Press (5/3/1+)New Strength program we are using old 1RM and we will use 90% of it for the percentages here on out. So if your 1RM in the Back Squat is 315 pounds, you use 285 (90%) as the base number for your training-weight calculations. If in doubt […]
CrossFit First Creek – CrossFit
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WeightliftingBack Squat (5/3/1+)New Strength program we are using old 1RM and we will use 90% of it for the percentages here on out. So if your 1RM in the Back Squat is 315 pounds, you use 285 (90%) as the base number for your training-weight calculations. If in doubt […]
CrossFit First Creek – CrossFit
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Warm-upToes to Bar Warmup (No Measure)2min Ski ERG
10x Straight arm band pull down
5-10x Barbell straight arm pull over
Kip swings (5-10)
If you have shoulder pain while doing any of these, lighten the load or decrease the range of motion. None of these drills should hurt.
https://youtu.be/YSdCcwNJdpcAccessory workToes-to-Bar – January/February 2019 SkillEvery […]
CrossFit First Creek – CrossFit
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Warm-upShoulder Press Warmup (No Measure)Athlete choice – row (500), run (400), or ride .5 mile
15-20 Cat-Cow + 10 Posted Thoracic Twists per side
Wall Slides (or Floor Slides if you are really tight) x 10
On the Floor thumbs up Y’s, T’s and W’s x 5-10 each
Shoulder Pre-Hab
5 Empty Bar Shoulder […]
CrossFit First Creek – CrossFit
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Warm-upWarm-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 PrehabAccessory workHandstand Push-Up – January/February 2019 SkillExecute 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 […]
CrossFit First Creek – CrossFit
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Warm-upWarm-up (No Measure)1 min Ski
25 Jumping Jacks
20 Mountain Climbers
10 Push-Ups
Shoulder Pre-HabAccessory workMuscle-Up – January/February 2019 SkillComplete 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.
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