CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
Mobility:
floor or Box Pigeon Stretch
Couch Stretch
Quad and Calf smash with kettlebell
8 glute bridge
6 clam shells per side
Warmup:
50′ walking Lunges with med ball on shoulder, switch sides at 25′
Med Ball OH strict press x 8-10 reps
15 med ball squats
Weightlifting
Back Squat (4 total sets, 3×5 then 1×10 see comments)
build weight at 3 sets of 5 rest 2:00 btwn sets after the 3 sets rest 3 minutes then 1 set of 10 reps in singles, explained below. Ideally this weight for the 10 singles should be a challenging 5 rep weight.
For the 10 singles, use same weight from 3rd set.
Format:
1.1.1.1.1.1.1.1.1.1
single reps; rack bar and rest 10-15 sec between singles
tempo 20X1 for all sets
last set should be pretty challenging
record weight completed from the 10 rep set
Beginner or Fitness Programming:
4 sets of 10 reps at challenging weight
Conditioning
Metcon (Time)
5 rounds for time
75 singles Rx or 30 DU’s Rx+
10 burpee box jump overs
15 butterfly abmat situps Rx
OR 15 Toes to Bar/hanging knee/elbow raise Rx+
15 min cap
