Monday CrossFit

CrossFit Millard – CrossFit


Warm-up (No Measure)

90 sec Assault Bike @ 30 rpm

50′ Lunge with reach

50′ Spider man crawl

Couch Stretch 1m leg

KB Smash Calves, Quads,Glutes

Barbell tack and floss high hip,adductors

Splits machine squats as many as you want

If you get cold, spin on the assault bike before you lift. Warm muscles work better than cold muscles.

Personally, I lift better in sweat pants than shorts.


A: Back Squat (Build to 1RM)

Coach demo of barbell bail, and spotting a lifter.

10 bar only reps at a 42X1 tempo


Warm up with a weight you can squat easily for 5 reps.

Work your way up from there, increase 20lbs, attempt 1 rep if successful, increase by 20 lbs and continue until 1RM achieved.

This rule below only applies if you are capable of full squat depth.

1RM will not count if: proper depth is not achieved, hip crease must be below knee height.

up to 20 min to build to 1RM, once 1RM has been reached, rest remainder. Chest bumps and high fives are acceptable celebrations.

Good Form must be maintained, but understand this is a 1RM max attempt, some form degradation may be acceptable, use your own judgement for intensity.

Attempts are at your own risk.

I understand not everyone is capable of a full depth back squat. That is OK!

It doesn’t matter if you squat the bar to a 24″ box height, you will set a line in the sand for where you will start for 2017, and have a new goal of improving throughout the year!

Maybe next time you squat to an 18″ depth target with 55 lbs! That is progress none the less!

B: Back Squat (5-5-5-5-5)

This option is for those not interested in establishing a 1RM, and more interested in general fitness.

After your 5 sets, you may decide to establish a 1 rep max.


Metcon (AMRAP – Rounds and Reps)


5 S2O (Shoulder to Overhead) Rx 95/85 Rx+ 135/105

10 Renegade Rows

5 Burpees