CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
Foam roll while complaining about the snow and reminiscing about the good old days
lats triceps emphasis
10-15 foam roller wall slides
chose mobility or bike first
banded front rack positional mobility
Hip mobility
Couch stretch
Bike 10 calories
10 air squats
3x10s active bar hang
PVC barbell warmup for EMOM
Weightlifting
Metcon (Weight)
3 rounds 5 min each
5 minute EMOM rest 2:00 to change weight
EMOM:
1 squat clean
1 power clean + jerk
(split or power/push jerk)
stick with one weight for each 5 min round, may increase weight for round 2 and round 3 during the 2:00m rest
Prescribed Weights:
Round 1: Rx 95/55 Rx+ 135/85
Round 2: Rx 115/75 Rx+ 185/105
Round 3: Rx 135/85 Rx+ 205/125
Conditioning
Metcon (AMRAP – Rounds and Reps)
9 min AMRAP
3 kipping pullups or strict
3 wall balls 20/14
3 box jumps 24/20 (no 30’s)
Goal is to complete all movements unbroken then rest as needed between rounds, try not to rest between kpu,wb and bj, only rest between rounds
