Zak Ziegenbein

Tuesday CrossFit

CrossFit Millard – CrossFit Warm-up (No Measure) Foam Roll shoulders Pec Smash bands on rig 300m Row 10 yoga pushups 100′ bear crawl 20 step ups Weightlifting Superset A1: CGBP Close Grip Bench Press (4 sets 5 reps) A2: Chainsaw… Read more »

Monday CrossFit

CrossFit Millard – CrossFit Warm-up (No Measure) Foam Roll Hip Mobility 500m Row 50′ lunges 10 air squats Weightlifting Front Squat (5 sets 4 reps) Conditioning Metcon (No Measure) Aerobic Circuit 4 rounds 2:00m Amrap 30 sec rest/transition Row Double… Read more »

Saturday CrossFit

CrossFit Millard – CrossFit Warm-up Warm-up (No Measure) Foam Roll shoulders Shoulder Mobility 10 snow angels 10 S waves 10 halos Warm up 400m Row 2 rounds 10 chainsaw rows 10 bicep hammer curls 10 db overhead press Weightlifting Push… Read more »

Friday CrossFit

CrossFit Millard – CrossFit Warm-up Warm-up (No Measure) Foam Roll Shoulder Mobility Warm up 500m Row 2 rounds 50′ oh med ball lunge 10 Air Squats 5 DB snatch Weightlifting Hang Snatch (20 min EMOM 1-3 reps) Complex Hang Snatch… Read more »

Thursday CrossFit

CrossFit Millard – CrossFit Warm-up Warm-up (No Measure) Foam Roll Warm up 15 burpees 2 rounds 4 Turkish Get up 5 push ups 10 goblet squats Powerlifting Bench Press (5 sets 3 reps) Metcon Metcon (Time) 3 min AMRAP Pull… Read more »

Wednesday CrossFit

CrossFit Millard – CrossFit Warm-up Warm-up (No Measure) LaX glutes and hips Mobility Hamstring Bar Floss Lizard stretch 1m side Banded Good Morning Hamstring Curl 500m Row 3 rounds with bar only 5 good mornings 5 romanian deadlift 5 sumo… Read more »

Tuesday CrossFit

CrossFit Millard – CrossFit Warm-up Warm-up (No Measure) Foam Roll or LaX shoulders Shoulder Circles Wrist circles Elbow circles 10 sa lat pull down Side bend tricep stretch 3 rounds 1 hs hold or walk 10 ft 5 db Z… Read more »

Monday CrossFit

CrossFit Millard – CrossFit Warm-up Warm-up (No Measure) Warmup Foam Roll legs Hip Warmup couch stretch leg swings squat therapy 3 rounds 20 double unders 5 wall balls 50′ pizza delivery per arm 25/15 Weightlifting Back Squat (5 sets 3… Read more »

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… Read more »

Friday CrossFit

CrossFit Millard – CrossFit Warm-up Warm-up (No Measure) Foam Roll low back and glutes wrist stretch Banded Hip Opening 15 banded good morning Warmup 50 jumping jacks 25 air squats 25 push ups 25 situps Barbell movement specific warm up… Read more »