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CrossFit First Creek – CrossFit

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Warm-up

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

Weightlifting

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% x5

Set 2 @75% x5

Set 3 @85% x5+ no more than 10

Warm-up

Warm-up (No Measure)

Jog Down and Back

10 Scorpions

5 Burpees

10 Kang squats with hands on shoulders (no load),

7 KB DL

7 Russian KBS

7 American KBS

5 Slamballs with a pause at the set-up on each rep.

5 Slamballs

Metcon

Ice Cream Man/Women (Time)

4 Rounds for time of:

•400m Run or 500m Row

•21 KB Swings (53/35)(1.5 pood/1 pood)

•21 Slamballs (30/20)

May need to stagger for Slamballs

SCALING OPTIONS

Kettlebell Swing:

Load

• Athletes should be able to swing 15-21 reps in a row with chosen load and with heels planted firmly on ground.

Slamball:

Load

• Athletes should be able to perform 21 reps unbroken with their chosen slamball.