Zak Ziegenbein

Thursday CrossFit

CrossFit Millard – CrossFit Warm-up Warm-up (No Measure) Foam Roll stretching 2 rounds 10 reps 180 burpee 10 db shrug 10 db deadlift 10 db power cleans Weightlifting Trap Bar Deadlift (Heavy Single) We don’t yet have a trap bar,… Read more »

Wednesday CrossFit

CrossFit Millard – CrossFit Warm-up Warm-up (No Measure) Shoulder Mobility 400m Row 2 rounds 10 db shoulder press 5 slam balls 10 air squats Weightlifting Shoulder Press (5 sets 3 reps) Metcon The Chief (AMRAP – Rounds) Max rounds in… Read more »

Tuesday CrossFit

CrossFit Millard – CrossFit Warm-up Warm-up (No Measure) Foam Roll before class Lacrosse Ball Traps/Shoulders Warm up 2 rounds 10 dead bugs 10 bird dog 5 squat jumps 5 ring dips 30s plank Weightlifting A1: Chest supported Barbell Row (4… Read more »

Monday CrossFit

CrossFit Millard – CrossFit Warm-up (No Measure) Foam Roll Couch Stretch 2m/side Figure 4 stretch https://youtu.be/b825OX2vegM 300m Row 5 burpees 10 air squats 50′ lunges with reach Weightlifting Back Squat (5-5-4-4-3-3) Conditioning Metcon (AMRAP – Reps) For Reps completed in… Read more »

Saturday CrossFit

CrossFit Millard – CrossFit Warm-up Warm-up (No Measure) Foam Roll 8 kneeling thoracic rotation 5 table top rotation 10 dive bombers Hip strength Line warmup setup landmine stations Strength Landmine Antirotation (5 sets 4-6 reps) Metcon Death by Power Snatch… Read more »

Friday CrossFit

CrossFit Millard – CrossFit Warm-up Warm-up (No Measure) Lacrosse Ball shoulders Lat and tricep stretch Overhead mobility Warm up 500m Row 2 rounds 8 half kneeling press 10 lunges with oh stretch 50′ oh DB carry Weightlifting Bear Complex (1… Read more »

12072017 CrossFit

CrossFit Millard – CrossFit Warm-up Warm-up (No Measure) Foam Roll Circles-elbow, wrist, arm Line Warmup Strength Arm Blaster (No Measure) 4 rounds amrap each RAN between DB Reverse wrist curls DB Zottmann Curls 100′ Gun Walk Conditioning Metcon (Time) 21-15-9… Read more »

12062017 CrossFit

CrossFit Millard – CrossFit Warm-up Warm-up (No Measure) Foam Roll Shoulder Mobility Warm up 500m Row 3 rounds 10 pike push ups 10 dumbbell push press 15 air squats Weightlifting Push Press (4-4-4-4-4) WOD Metcon (Time) 3 rounds for time… Read more »

12052017 CrossFit

CrossFit Millard – CrossFit Warm-up Warm-up (No Measure) BRING JUMPROPE TODAY NEW ONES IN STOCK $30 new SR-3 Foam Roll Shoulders etc Couch Stretch Wall Deadbugs x20 500m Row Line Warmup Drills Movement Prep Weightlifting Bent Over Row (5-5-5-5-5) Metcon… Read more »

12042017 CrossFit

CrossFit Millard – CrossFit Warm-up Warm-up (No Measure) Foam Roll Shoulders Shoulder Mobility CrossFit line warmup high knees butt kicks lateral hurdles lunges with rotation spiderman lunges bear crawl Specific movement warmup Weightlifting Overhead Squat (3-3-3-3-3) Metcon Metcon (AMRAP –… Read more »