CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
Foam Roll
Lacrosse Ball Glutes, low back/hips
Dragon Stretch 1 min side
General Warm up
200m Run
10 windmill
50′ toy soldiers
50′ lunges with overhead reach
50′ inch worm
50′ reverse lunges
50′ walking single leg deadlift
Specific Warmup
20 banded good morning
Lying Hamstring Curl 30-50 reps
Warmup with barbell
Weightlifting
Block Pull (3-3-3-3-2-1)
block pull is a deadlift from “blocks” which elevate the bar off the ground. Perform from about 4″ off the ground, off of 45lb bumpers (45lbs are 3 3/4 high)
Bar should be just below or at the knee when loaded, compared to mid shin when pulling from the floor. Adjust height as necessary
May use straps if you have them. Hook grip not required, however no mixed grip
Conditioning
Metcon (Time)
5 rounds
12 American Swings Rx 53/35
200m Run
50 plank jacks
plank jack demo video
https://youtu.be/alRt2BPw1Zk
