Zak Ziegenbein

Monday CF

CrossFit Millard – CrossFit Warm-up Warm-up (No Measure) Foam Roll Glutes, calves, quads First Rib Mobility Medial Delt Smash on wall Warmup 300m Row 3 rounds 5 half kneeling press 5 db pull over 5 db front squats Weightlifting Back… Read more »

Saturday CrossFit

CrossFit Millard – CrossFit Warm-up Warm-up (No Measure) Foam Roll Change Plate Pec Minor Mobility Bumper plate ab smash 20 hollow rocks Warmup 10 burpees 15 air squats Strength Superset A1: Barbell Ab Rollout (5 sets 5 reps) https://youtu.be/VYZx-y8b9iU?t=1m33s A2:… Read more »

Friday CrossFit

CrossFit Millard – CrossFit Warm-up Warm-up (No Measure) Lacrosse Ball Shoulders and back and glutes ITY Drill 30s Plank Hold 3 rounds 5 mb cleans 5 mb thrusters 5 wall balls Weightlifting A1: DB Bench Press (4 sets 8 reps)… Read more »

Thursday CrossFit

CrossFit Millard – CrossFit Warm-up Warm-up (No Measure) Foam Roll Twisted Cross Banded OH Mobility Warmup 350m Row 50′ Walking Lunges 50′ Inch worm 50′ Bear Crawl Skill & Technique Rope Climb (Practice J Hook Technique for 10 min) https://youtu.be/okkc07gIzOY… Read more »

CrossFit Wednesday

CrossFit Millard – CrossFit Warm-up Warm-up (No Measure) Please dress warm! Foam Roll shoulders and back Thoracic mobility Warmup 400m Run Then 2 rounds 5 bar kip swings with big active arch push back or see below 10 ab mat… Read more »

Tuesday CrossFit

CrossFit Millard – CrossFit Warm-up Warm-up (No Measure) foam roll lacrosse ball posterior shoulder lat stretch 5 sun salutations 250m row 2 rnds 50′ fc+oh db walk 50′ lunges with reach 10 russian swings Sun Salutation https://youtu.be/uMV4Nq6jpu0 Weightlifting Shoulder Press… Read more »

Monday CrossFit

CrossFit Millard – CrossFit Warm-up Warm-up (No Measure) Foam Roll Lizard Stretch 1m side Wrist Stretch Banded Tricep Stretch Warmup 250m Row 2 Rounds 50′ OH MB Walking Lunge 10 Push Ups 10 Hollow Rocks Weightlifting Front Squat (5 sets… Read more »

Friday CrossFit

CrossFit Millard – CrossFit Warm-up (No Measure) Lacrosse Ball Shoulders Shoulder CARs Scapula CARs 500m Row Band Pull Aparts palms down Band Press Aparts Band Pull Aparts Palms Up Muscle Up Warmup Snow Angels Halos Reverse Grip Bar Hang Lying… Read more »

Thursday CrossFit

CrossFit Millard – CrossFit Warm-up Warm-up (No Measure) Foam Roll Lizard Stretch Shoulder Stretch 20 scorpions 10 dead bugs 10 bird dogs 10 leg swings 400m Run 3 rounds 5 Yoga Push Ups 5 straight leg situps 20 single unders… Read more »