CrossFit Millard – CrossFit
Warm-up
Weightlifting Superset
A: Warm-up (No Measure)
150 single unders
2 rounds
10 sec hollow bar hang active shoulders
5 sec arch bar hang with active shoulders
8 clam shells per side
5 single leg glute raise per side
8 reverse hypers on bench
B1: Front Squat (5-4-3-2-1)
tough single to finish set
warmup 10 reps bar only
B2: Powell Raise (4/4-4/4-4/4-4/4-4/4)
4 each arm
5lb-10lb Dumbbells only
If 4 reps easy, do up to 10 reps.
maintain straight arm
only use scap and lat to move weight
record weight used, and note reps in comments
movement demo:
https://youtu.be/BxK60HYw760
Conditioning
C: Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
12 minute time cap
Weight should be 70-80% of 1RM Front Squat for clean and jerks, however do not go above Rx weight
Jerk may be squat jerk, split jerk, power jerk, or push jerk
Push Jerk is recommended for efficiency
Push Jerk Demo:
http://www.catalystathletics.com/exercise/405/Push-Jerk/
Power Jerk Demo:
http://www.catalystathletics.com/exercise/72/Power-Jerk/
Cool Down
D: Warm-up (No Measure)
Foam Roll
Quads, Hamstrings, Lats
