Zak Ziegenbein

Thursday CrossFit

CrossFit Millard – CrossFit Warm-up Warm-up (No Measure) Lacrosse Ball Back and shoulders Banded Rowing technique Rowing Warmup 500m Row gradually increasing pace Skill & Technique Metcon (No Measure) 5 sets 500m Row Rest 3:00mRecord best time under 500m Row… Read more »

Wednesday CrossFit

CrossFit Millard – CrossFit Warm-up Warm-up (No Measure) Foam Roll Lacrosse Ball shoulders Twisted Cross 30s 20 scorpions 10 band face pulls 10 band pull apart 10 band press apart 400m Row 15 push ups 15 ab mat situps 15… Read more »

Tuesday CF

CrossFit Millard – CrossFit Warm-up Warm-up (No Measure) Foam Roll Shoulder Mobility 2 rnds Halos, snow angels Reverse Grip bar hang 15sec Leg swings Warm up 20 man makers 10 Turkish getups PVC or empty barbell warmup Weightlifting Clean and… Read more »

Monday CF

CrossFit Millard – CrossFit Warm-up Warm-up (No Measure) Foam Roll legs Box Hamstring floss Box Pigeon Box Ankle/Calf Roll Box Hip Extension 3 min Aerobic row, bike, walk/jog 2 rounds 10 ab mat situps 10 push ups 10 air squats… Read more »

Saturday CrossFit

CrossFit Millard – CrossFit Warm-up Warm-up (No Measure) Foam Roll 10 minutes Stretching 5 minutes 5 sun salutations Conditioning Metcon (AMRAP – Reps) Aerobic Capacity 45 minute AMRAP 250m Row 200′ Farmer Carry Rx 53/35 50 Single Unders 10 ab… Read more »

Friday CF

CrossFit Millard – CrossFit Warm-up Warm-up (No Measure) Warmup Foam Roll legs and shoulders Lacrosse Ball Low Back and Glutes Lat stretch Banded Single Leg Lunges 200m Row 3 rounds 5 DB Burpees 10 prisoner lunges 10 hammer curls Weightlifting… Read more »

Thursday CF

CrossFit Millard – CrossFit Warm-up Warm-up (No Measure) Foam Roll Banded Bully Mobility Banded Shoulder Mobility 350m Row 2 rounds 10 alternating T Pushups 10 air squats 10 ring rows Snatch Barbell Warmup Weightlifting Snatch plus OHS (EMOM 10 one… Read more »

Wednesday CrossFit

CrossFit Millard – CrossFit Warm-up Warm-up (No Measure) Foam Roll focus calves and ankles Lacrosse Ball Feet Ankle Mobility Warmup 200 m Row 25 jumping jacks 10 tuck jumps Double Under Skill Work with coach Skill & Technique 250 Double… Read more »

Halloween CF

CrossFit Millard – CrossFit Warm-up Warm-up (No Measure) Foam Roll shoulders and back emphasis Banded OH mobility Hip Mobility Warm up 3 rounds 5 mb cleans 5 mb standing press 5 mb floor throw 5 wall balls Strength Superset Floor… Read more »