Announcements
“Deadly Dozen Fitness Test” Workout Saturday, February 15th at 8 and 9:30 AM. Modifications/Scaling Options Available. (No 8 AM open gym that day). Check Social Media post for workout details!
Crescent City Crossfit – Functional Fitness
Warm Up
Grab empty barbell 1st
2 min on Any Machine
10 Good Mornings
10 Back Squats
5 Strict Press
10 Scap Pull-ups
10 Kip Swings
5 TTB / Leg Swings / Knee Ups
Barbell Warm Up:
Shrugs
High Pulls
Power Cleans
Go Over Power Cleans With Coach
Weightlifting
New Year Deadlift Cycle
Week 3 of 6
16min TIME CAP
Deadlift (2 x 10 @ 60% (Should Be Same As Last Week)
2 x 8 @ 65% (Should Be Heavier Than Last Week))
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Stay at Same Weight for Set of 10 and Set of 8
SUPERSET EACH SET WITH 10L/10R Banded Side Steps
Metcon
Metcon (Time)
5 Rounds:
20 Cal Bike
10 TTB
5 Power Cleans (155/105)
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Scale Weight on Power Cleans as Needed
Scale TTB to Hanging Knee Raises, Straight Leg Raises, or Leg Lifts from Ground
