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+ no more than 6


Warm-up (No Measure)

10 1-arm DB/change plate overhead squat, light weight 5-25lbs

10 push-ups

10 Ring rows

10-sec support hold at top of ring

15-sec shoulder extension stretch

5 Ring dips

Empty Bar

5 Front Squats

5 High Hang Squat Cleans

5 Squat Cleans (the workout RX is Squat Cleans)

2 sets of 3-5 reps to build to workout weight

Elizabeth (Time)


Clean, 135# / 95#

Ring Dips


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