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CrossFit Millard – CrossFit
Warm-up (No Measure)
Freestyle Foam Roll
20 squat jumps
Banded Overhead shoulder distraction
Banded tricep press downs
Skill & Technique
Metcon (No Measure)
Gymnastic Ring Work
accumulate amount of reps prescribed. not to be done unbroken or in one set.
15 minute time cap
Ring Transitions x30 reps
Ring Rows x30 reps
Leaning Ring Push Ups x 30 reps
Seated Banded Ring Transitions x30 reps
Optional to ability level on high rings
Ring Pull Ups x20 reps
Ring Kip Ups x 20 reps
high ring kips x 20 reps
Warmup Front Squats with bar only in between sets
Metcon (4 Rounds for reps)
1 power clean + AMRAP Front Squat rest 2-3m between sets
1: Rx 75/55 Rx+ 135/85
2. Rx 95/65 Rx+ 155/105
3. Rx 115/75 Rx+ 185/115
4. Rx 135/85 Rx+ 205/125
record reps for each round
Performance Athlete programming notes:
AMRAP means as many unbroken front squats as possible. Only the Front Squats count as reps.
You are not allowed to drop the bar and power clean again to continue more front squats.
For example. Round 1=25 reps
round 2: 15 reps
3: 10 reps
4: 5 reps
Fitness or Beginner Programming
4 rounds with bar only
1 power clean + 30 front squats
May set bar down and rest, but accumulate 30 reps per round.
If adding any weight challenging to you do workout as prescribed originally.
20 minute time cap