CrossFit Millard – CrossFit
Mobility
Warm-up (No Measure)
Mobility Ideas
assess your body from this weeks training and spend 10 minutes on mobility
Foam Roll
-Lats
-Hamstrings
-Quads
-Calves
Lacrosse Ball (moved to clips bucket)
-Forearms
-Triceps
-Biceps
10-20 Star Shoulder Pulls – orange band
focus on pulling shoulder blades down and back, straight arms (locked triceps)
20 PVC Passthroughs
Try to air squat while doing PVC passthroughs
Weightlifting
Metcon (No Measure)
Power Snatch Practice
Power Snatch Warmup:
PVC Snatch Grip BTN Press x10
PVC Muscle Snatch x10
PVC Hang Power Snatch x10
PVC Mid Thigh PS x5
PVC below knee PS x5
EMOM for 10 minutes
1-3 reps Bar Only Power Snatch
May not increase weight unless confident in ability.
http://www.catalystathletics.com/exercise/61/Power-Snatch/
Conditioning
Metcon (Time)
3 rounds for time
8 total Box Step ups with dumbbells held in farmer carry position
50 single unders or 25 double unders
15 dumbbell push press
10 air squats
one set of dumbbells used for both box s/u and pp.
Cool Down
Metcon (No Measure)
Assault Bike for 3:00minutes
30-40 rpm (easy spin)
Warm-up (No Measure)
Bonus Mobility
Pick some ideas from above
be sure to breath during mobility and try to relax
