CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
Foam Roll
(Shoulders and Glutes/Hammies from yesterday’s SDHP are likely sore)
Lacrosse Ball scap and delts
Overhead Stretching and mobility bands
3 rounds
40 jumping jacks
20 air squats
5 box jumps to 20″ or less
Weightlifting
SA Dumbbell Snatch (build weight and practice technique)
Coach demo and work technique progressions
These are to power snatch depth. May work full snatch depth during this time if mobility allows
record heaviest weight performed alternating with both arms
determine weight for metcon, use a db where you can perform at least 10 unbroken reps in first round
WOD
Metcon (Time)
5 rounds
24 alt db snatch
10 box jumps Rx 24/20 Rx+ 30/24
20 wall balls Rx 20/14
18 minute time cap
DB Snatch Weights
Rx >= 40lbs/30lbs
Rx+ >= 60lbs/40lbs
dumbbell must touch the floor before each rep, and athlete may not touch thighs (with off hand) to assist during lift
Cool Down
Metcon (Time)
50 hollow rocks
50 scorpions
50 bird dogs
