CrossFit First Creek – CrossFit

View Public Whiteboard

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