Monday CrossFit

CrossFit Millard – CrossFit


Warm-up (No Measure)

Pre Class Bonus: Foam Roll Quads/Hamstrings/glutes

2 sets 5 hip extensions on ghd

Group Warmup

30 sec Elbow Plank

20 Air Squats

30 sec side plank

Then as a group

8/8 Clam Shells

8 Glute Bridge w/ 1sec pause

8/8 Side laying leg raise


Barbells out

10 barbell good mornings

10 Squats with bar


Back Squat (5×5 based on %)

5 sets of 5 reps

30X1 Tempo

Keep weight Between 75-85% of last weeks 1RM


Metcon (Time)

Total for Time

Buy In: 300m Row


3 Rounds

3 wall walks

6 Hang Power Snatch Rx 75/55 Rx+ 95/75

9 Box Jumps with step down

Rx 24/20 Rx+ 30/24

Cash out

10 Burpees

15 min Time Cap

If you hit the time cap, immediately start 10 burpees
Josh Ferge Rx 115 PS

Wall Walk Scaling options:

1. plank and walk feet on top of 20″ box, or stacked bumper plates

2. Inchworm 2 reps

Cool Down

Metcon (No Measure)

Post WOD Fist bumps, high fives and chest bumps!

Foam roll and discuss life

work on a skill

Increase your mobility

or Leave early because you have a work meeting

Remember to drink water! Limit Caffeine to one to two beverages per day

Avoid NSAIDs or Advil, they can make recovery worse

Eat quality whole food, and avoid processed, fried foods, and fast food.