CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
Foam Roll Upper back and lats
Thoracic opening on med ball
Dragon Stretch 1m side
Wall Squat Hold 1min
General Warmup
20 no push up burpees
20 air squats
50′ toy soldiers
5 air squats
Specific Warmup
2 sets of back squat at light weight
start back squat sets at 70%
recommended loading:
70%-72%-75%-77%-80% of 1 RM
Weightlifting
Back Squat (5-5-5-5-5)
high bar
with bands
Metcon
Metcon (Time)
21-15-9
Push Jerk
Bar facing Burpees
Weights
Rx 95/65 Rx+ 115/85
Rx+ GHD Situps
Rx Ab Mat Situps
Push Jerks may be performed with Dumbbells
Overhead issues? Option is Clean Pulls instead of Push Jerk
Metcon (No Measure)
Self Guided, or ask coach for specific issues
Post Workout Stretching and Foam Roll
