Announcements
New Years Motivation – “If an egg is broken by an outside force, life ends. If broken by an inside force, life begins. Great things always begin from the inside.”
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. Video: https://youtu.be/p2cQp1aAWjc
8 Empty bar kang squat.
3 sets of 5 squats warming up to opening weight
Weightlifting
Back Squat (3×5)
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 @65%
Set 2 @75%
Set 3 @85%
Metcon
Metcon (10 Rounds for time)
Dumpster Fire
This is a SPRINT
Every 2 min for 10 Rounds of:
•10 Row (cal)
•12 KB Swings (1.5/1)
•14 Air squats
Score: Slowest Round
SCALING OPTIONS
Kettle Bell Load (shoot for unbroken)
Total Rep Scales:
1.8 cal Row/10 KBS/12 AS
2.6 cal Row/8 KBS/10 AS
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