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+ no more than 6
Warm-up
Warm-up (No Measure)
With a partner and 1 medicine ball, complete
10 Med ball cleans each
20 V-ups each
One partner should perform the V-ups while the other performs med ball cleans, then they will switch
10 Air Squats w/3 sec hold at bottom
10 Air Squats
10 KB DL
8 Russian KBS
8 American KBS with full range of motion overhead
5 Burpees
Metcon
Tabata Times Three (4 Rounds for reps)
Full 8 round tabata of each movement: 4 min each
Air squat
Kettlebell swing (1.5/1)
Burpees
Sit-ups
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