Monday Motivation “Our greatest glory is not in never falling, but in getting up every time we fall.” – Confucius

CrossFit First Creek – CrossFit

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Shoulder Press Warmup (No Measure)

Athlete choice – row (500), run (400), or ride .5 mile

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 (3×3)

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


Warm-up (No Measure)

30 AS (yes, 30)

20 PVC pass throughs

30 PVC OHS (yes, 30)

10 Abmat GHD sit-ups

• Use a 4-10 lb medicine ball to increase the difficulty of the Abmat sit-up as needed

• An athlete that is new to CF ( >PJ>>Lower to back

5 Burpees over bar.

• Both feet must leave the ground at the same time for the rep to count.


Midnight Rider (AMRAP – Rounds and Reps)

AMRAP 12 minutes of:

•21 GHD Sit-ups

•14 Burpees over the bar

•7 Back squat (205/140)

NOTE: The barbell will be taken from the ground, not the rack.


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