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+ no more than 6
Warm-up
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 https://www.powermonkeyfitness.com/videos/warm-shoulders/seated-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)
21-15-9
Clean, 135# / 95#
Ring Dips
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