CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
Foam Roll
8 dead bugs
8 bird dogs
Boxes Out
Box Pigeon Stretch
Box Hold Low Squat
Box Sled Push 50′ 24″side
Box step ups 10 total 20″
Russian Step Up 8 total
5 tuck jumps
PVC Snatch Warm up and technique
Strength
Metcon (AMRAP – Reps)
Box Jump Strength
4 sets 5 reps
Box Jumps
then 3 min AMRAP
Box Jumps for max reps
Rx 24/20 Rx+ 30/24
Challenge:
Men 24″
Ladies 20″
raise height by setting plates on box last two sets to test max box jump height, add plate for each successful jump
gain quality experience with these sets, don’t rush
Points of performance:
Land softly and quietly as possible on box
full hip extension
toes and knees straight forward
use legs to press of floor and hands for momentum
toes as close to box as possible before jumping
Demo: https://youtu.be/52r_Ul5k03g
WOD
Metcon (Time)
Snatch grip “DT”
Five rounds for time of:
12-9-6
Snatch grip Deadlift
Hang Power Snatch
Behind the neck snatch grip push press
Rx 75/55 Rx+ 95/75
14:00m time cap
