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

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Shoulder Press Warmup (No Measure)

2 min Foam Roll

15-20 Cat-Cow + 10 Posted Thoracic Twists per side

Wall Slides (or Floor Slides if you are really tight) x 10

On the Floor thumbs up Y’s, T’s and W’s x 5-10 each

Shoulder Pre-Hab

5 Empty Bar Shoulder Press

Warmup to starting weight


Shoulder Press (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%


Warm-up (No Measure)

10 Empty Bar Good mornings

10 Empty Bar Front Squats

10 Empty Bar Thrusters

Warmup DL with 3-5 sets of 3-5 reps


Metcon (AMRAP – Reps)


AMRAP in 12 min of:


•Wallballs (20/14)

•Deadlifts (225/155)

(The deadlift weight should be around 60% or less of your 1RM. This should be a weight that allows you to knock out sets of 5-10 in the WOD.)



Scale the load to 50-60% of the athlete’s 1RM DL, not to exceed the specified RX loading.

Wall Ball:

Scale the load to that which the athlete can throw 12 consecutive reps in a row with 100% accuracy hitting the 10’ target and achieving proper depth.


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