Monday Motivation “Our greatest glory is not in never falling, but in getting up every time we fall.” – Confucius

CrossFit First Creek – CrossFit

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Back Squat Warmup (No Measure)

1 min Row

1 min Bike

8 Cossack Squat

8 Samson Stretch

8 Spiderman with Reach

8 PVC kang squat.

8 Empty bar kang squat.

3 sets of 5 squats warming up to opening weight


Back Squat (3×3)

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 lean toward the lighter side and make sure they are good quality reps. Quality ALWAYS trumps anything else!

Set 1 @70% x3

Set 2 @80% x3

Set 3 @90% x3


Warm-up (No Measure)

Shoulder Pre-Hab

25 Penguin Jumps

10 Inch Worms with Foot Pedal


Metcon (AMRAP – Rounds)

15 Min AMRAP

20 KB Swings (53/35)

25 Double Unders


20 KB Swings (70/53)

50 Double Unders


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