CrossFit Millard – CrossFit
Mobility
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.
Weightlifting
A: Back Squat (Build to 1RM)
Coach demo of barbell bail, and spotting a lifter.
10 bar only reps at a 42X1 tempo
Then-
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
Metcon (AMRAP – Rounds and Reps)
8 Min AMRAP
5 S2O (Shoulder to Overhead) Rx 95/85 Rx+ 135/105
10 Renegade Rows
5 Burpees
