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 Community Fitness – Functional Fitness
Warm Up
2min Bike/Run
With Empty Bar:
10 Front Rack Strict Press
8L/8R Front Rack Elbow Rotations
10 Front Squats
10 RDLS
10 Bent Over Rows
8 Barbell Thrusters
8L/8R Groiners
Go Over Hang Power Cleans
Shrugs, HIgh Pulls, Turn Overs, etc.
Weightlifting
New Year Deadlift Cycle
Week 4 of 6
16min TIME CAP
Deadlift (2 x 6 @ 70% (Should Be Same As Week 3)
3 x 4 @ 75% (Should Be Heavier Than Week 3))
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Stay at Same Weight for Set of 6 and Set of 4
SUPERSET EACH SET WITH 12 Banded Glute Bridges
Metcon
Rest 2min in Between Each 4min AMRAP
Metcon (AMRAP – Rounds and Reps)
4:00 AMRAP
5 TTB
10 Deadlifts (185 / 155)
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2:00 rest
Metcon (AMRAP – Rounds and Reps)
4:00 AMRAP
5 TTB
10 Hang Power Cleans (135 / 95)
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2:00 Rest
Metcon (AMRAP – Rounds and Reps)
4:00 AMRAP
5 TTB
10 Thrusters (95 / 65)
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Scale Weight on BB Movements
Scale TTB to Straight Leg Swings, Knee Ups, or Leg Lifts from Ground
