Announcements
Monday Motivation “Our greatest glory is not in never falling, but in getting up every time we fall.” – Confucius
CrossFit First Creek – CrossFit
Warm-up
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
Weightlifting
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
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.
Metcon
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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