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, Crescent City Crossfit – Functional Fitness
Warm Up
2min Bike/Run
With Empty Bar:
8L/8R Front Rack Elbow Rotations
5 Strict Press
5 Push Press
5 Push Jerks
10 Back Rack Elbow Rotations
10 Front Squats
10 Bent Over Rows
8L/8R Groiners
10 Hand Release Push-Ups
Go Over Options for STOH in Workout
Warm-Up Bench Press With 10 Reps With Empty Bar Only
Weightlifting
New Year Bench Press Cycle
Week 2 of 6
15min TIME CAP
Bench Press (5×8)
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Suggested % = 45, 50, 55, 60, 65
Metcon (4 Rounds for time)
Every 4:00 for 16:00
12 Pull Ups
9 Front Squats (135/95)
6 Shoulder to Overhead (135/95)
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Scale Weight on Front Squats and STOH as Needed
Scale Pull Ups to Banded PU, Jumping PU, or Ring Rows
