Wednesday CrossFit

CrossFit Millard – CrossFit

Warm-up (No Measure)

You will need a jump rope today!

Foam Roll

KB Quad and calf smash with hamstring floss

Discuss proper jump rope technique

Double under Jump Rope Drills

Mini Flight Simulator

5-10-15-10-5 double unders or single unders

30 push ups, modify as needed, however maintain full upper body range of motion
great article to help you with double unders!


Bench Press (5-4-3-2-1, then work on 1RM)

regular grip bench press

This is a max bench press test if you feel up for it!

15-20 min time allowance


Double Unders Flight Simulator (Time)

For Time

Double Unders Rx+

reps 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

ideally these are unbroken sets. between sets rest and recompose yourself. This is pace training.

Rx option


some singles and some doubles

same reps as double unders, and count jumps not single or double reps.


Single unders

Same Rep scheme

Can’t jump? Low impact option

50 ball slams for time

Men 20lb slam ball

Women 14lb Med Ball

15 minute time cap
Many members are in the intermediate catagory for this workout. Do your best to get as many double unders as you can!!!

Cool Down

Warm-up (No Measure)

calf smash and foam roll posterior