Friday CrossFit

CrossFit Millard – CrossFit


Warm-up (No Measure)


floor or Box Pigeon Stretch

Couch Stretch

Quad and Calf smash with kettlebell

8 glute bridge

6 clam shells per side


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


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.


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


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