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
