Wednesday CrossFit

CrossFit Millard – CrossFit

Warm-up

Warm-up (No Measure)

Foam Roll

Focus posterior

Lacrosse Ball Glutes

Foot mobility with lacrosse ball

300m Row

8 clamshells per side

8 glute bridge

30s FLR plank hold

8 good morning with pvc

PVC Deadlift setup and technique work

Weightlifting

Warm-up

Deadlift (10 min)

Warmup and Build weight up Rx Diane weight or determine working weight.

Record weight you will use for Diane

Do not exceed 225 lbs/ 155lbs

If your max deadlift is 225/155 or less:

Coach Z recommends basing your workout weight at 75-80% of your 1 rep max deadlift. Or a heavy weight you can lift for about 15 unbroken reps

Metcon (No Measure)

Warm up and work handstand practice and HSPU while warming up deadlifts

Ideas for HSPU warmup

Pushup Plus or scap pushups

HSPU to abmat

Pike Pushup off floor or box

Tripod work

Scale HSPU in Diane to hand release pushups. Other scaling options available if HRPU are not for you.
push up plus video

https://youtu.be/ALzFr2GT-Is

WOD

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
allow for 20 minute time cap

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