CrossFit Millard – CrossFit
Warm-up
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
Then-
Barbells out
10 barbell good mornings
10 Squats with bar
Strength
Back Squat (5×5 based on %)
5 sets of 5 reps
30X1 Tempo
70%-75%-80%-80%-85%
Keep weight Between 75-85% of last weeks 1RM
Conditioning
Metcon (Time)
Total for Time
Buy In: 300m Row
then:
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.
