Zak Ziegenbein

Saturday CrossFit

CrossFit Millard – CrossFit Warm-up Warm-up (No Measure) Front Rack Stretches Leg swings lizard stretch Warm up 100 single unders 15 Wall Balls 10 Burpees 15 air squats Weightlifting Front Squat (3-3-3-3-3) 3 sec pause at bottom tempo 33X1 Metcon… Read more »

Friday CrossFit

CrossFit Millard – CrossFit Warm-up (No Measure) Foam Roll Stretching Warm up 3:00 assault bike or 750m Row 15 push ups 15 situps 15 air squats Weightlifting Bench Press (4-4-4-4) WOD Metcon (Time) 4 rounds for time 12 Sumo Deadlift… Read more »

Thursday CrossFit

CrossFit Millard – CrossFit Warm-up (No Measure) Stretching Lacrosse Ball Shoulders Banded OH Mobility Warm up 25 AKBS 35/26 10 Burpees Weightlifting Metcon (Weight) Snatch Complex Every 2:00m for 10 rounds 1 Snatch Deadlift 1 snatch Conditioning 1000m Row (Time)… Read more »

Wednesday CrossFit

CrossFit Millard – CrossFit Warm-up (No Measure) Foam Roll Quads and glutes Couch Stretch 150 single unders 50′ walking lunge with twist 50′ inch worms no pushup Weightlifting Back Rack Lunge (5 sets 3R/3L 6 total) Off rack Metcon Metcon… Read more »

Tuesday CrossFit

CrossFit Millard – CrossFit Warm-up Warm-up (No Measure) Foam Roll Pec smash on ball Twisted Cross Warm-up 500m Row 10 yoga push ups 10 half kneeling oh press 50′ oh up/down split carry Weightlifting Behind the Neck Strict Press (5… Read more »

Monday CrossFit

CrossFit Millard – CrossFit Warm-up Warm-up (No Measure) Foam Roll Quads, Glutes, Hamstrings Lacrosse Ball Hips Warmup 750m Row 10 air squats 50′ Lunges with overhead reach Weightlifting Back Squat (5 sets 5 reps) Metcon Metcon (Time) 5 rounds 10… Read more »

Saturday CrossFit

CrossFit Millard – CrossFit Warm-up Warm-up (No Measure) Foam Roll 20 deadbugs 8 quadruped thoracic rotation Warmup 400m Row 10 straight leg situps 10 air squats 50′ spiderman Weightlifting Landmine Thruster (8-8-8-8) Demo https://youtu.be/Rl6_tlNRIH8 Metcon Metcon (Time) 800m Suitcase carry… Read more »

Turkey Day CrossFit

CrossFit Millard – CrossFit Warm-up Warm-up (No Measure) Foam Roll Stretching Bretzel Twisted Cross Warmup 400m Run 50′ walking lunge with reach 50′ toy soldiers 50′ reverse lunges 50′ standing broad jump get out equipment and warmup specific movements Metcon… Read more »

Wednesday CrossFit

CrossFit Millard – CrossFit Warm-up Warm-up (No Measure) Foam Roll Lacrosse ball back and glutes 20 scorpions 20 dead bugs 20 birddogs 400m Row 2 rounds 10 good mornings 100′ farmer walk 10 inch worms Weightlifting Deadlift Clean Grip (5… Read more »