Saturday CrossFit

CrossFit Millard – CrossFit

Warm-up (No Measure)

Foam Roll

Lacrosse Ball Posterior Shoulder and first rib

5 min Aerobic

1 min of each

Jump rope

Bike

Row

Run

3 rounds

10 sec bar hang

50′ Farmers carry

50′ oh plate lunge

Weightlifting

Power Snatch (10 minutes build to heavy single)

Metcon

Metcon (Time)

Rx Workout

4 rounds

5 Pull Ups

10 Thrusters 95/65

15 American KB Swings 53/35

scale to 10 ring rows

Rx+

5 Chest to Bar

10 Thrusters 115/85

15 AKBS 70/53

On Ramp

On Ramp Session 1 (No Measure)

Learn

How does a typical class work?

What is “Mobility”?

What does WOD stand for?

How do I record my workouts?

Should I compare myself to others?

What is “scaling”?

Important Equipment you may need

CrossFit 101 Basics

Proper Basic Bodyweight exercise technique

Push Ups

Sit Ups

Air Squat

Ring Row

Basic Weightlifting

Back Squat

3 sets of 5 reps

Rowing

3 sets 500m Row practice

learn proper rowing technique

Metcon (No Measure)

On Ramp Session 2

What is:

Clean

Jerk

Snatch

What is the difference between a Shoulder press, push press, push jerk and split jerk?

Basic CrossFit Movements

Box Jump

Pull Up

Wall Ball

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