Saturday CrossFit Open Gym

Announcements

No Class Monday 10/31 at 6AM and 5:30pm
Class Times for Monday 10/31: 5am,9am,Noon,4:30pm
Please Check Schedule for the week and reserve accordingly
Thank you

CrossFit Millard – CrossFit

Warm-up

Warm-up (No Measure)

Jared’s Choice! Maybe he has something fun to do outside!

I’d recommend some quads and hamstring mobility as well

Work with a lacrosse ball or foam roller on your back, and lats

Strength

Warm-up (No Measure)

If you missed Back Squats earlier this week, it is important to make up that workout. I think it was Monday we did Back Squats

Back Squat (5×5)

5 sets of 5 reps

30X1 Tempo
Squat today ONLY if you Missed Monday or Friday this week. If you attended both Monday and Friday, do not back squat.

Back Squated on Monday but missed Friday?

You get to Back Squat today!

Gymnastics

Metcon (AMRAP – Reps)

Spend 15 minutes

Work specifically on Double Unders

Things to remember

Pin elbows in to sides

Forearms angled at a 45 towards the floor

Feet together, two foot jump

Land Toe to Heel, do not stay on toes

Absorb the jump with your thighs and not your calves

Turn wrists slow to not have to slow down rope and not have to jump so fast.

Jered may have other coaching ideas!
record your double under reps!

WOD

Metcon (Time)

5 rounds for time

10 Russian KB Swings (RKBS)

10 Burpee Box Jump Overs (BBJO)

Rx 53/35

Rx+ 70/53
Russian Swings

To eye level

Use your hips and keep your chest up

It is not an arm or back exercise

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