Announcements
Monday Motivation “Our greatest glory is not in never falling, but in getting up every time we fall.” – Confucius
CrossFit First Creek – CrossFit
Warm-up
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
Weightlifting
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
Warm-up (No Measure)
Shoulder Pre-Hab
25 Penguin Jumps
10 Inch Worms with Foot Pedal
Metcon
Metcon (AMRAP – Rounds)
15 Min AMRAP
20 KB Swings (53/35)
25 Double Unders
RX+
20 KB Swings (70/53)
50 Double Unders
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