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CrossFit First Creek – CrossFit
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.
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