CrossFit Tuesday

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

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