Wednesday CrossFit

CrossFit Millard – CrossFit


Warm-up (No Measure)

Foam Roll Lats, back,glutes

Twisted Cross Stretch 1m per side

Tricep stretch


2 rounds

200m Row

10 alternating dumbbell floor press

5 change plate front raises

25′ zombie walk plates straight in front

5 change plate lateral raise

25′ iron cross walk
Zombie and Iron Cross Walk

Alternating DB floor press


Bench Press (4-4-4-4)

tempo 31X1

controlled eccentric lowering, about 3 sec.

1 sec pause at chest

drive weight up explosivly

1 sec pause at top


Metcon (3 Rounds for time)

3 sets

10 Deadlift (any grip)

Calorie Assault Bike

rest 3:00m

15 calories for men

10 calories for women

Rx 165/125

Rx+ 225/175

Coaching Notes:

Each round is for time. Log each round in Wodify while resting. Either with the computer or your phone.

Deadlifts should be at a weight you can perform touch and go (unbroken) at the Rx or Rx+ weight, or at a moderately heavy weight for you, while maintaining high intensity.

Goal is to create sustainable sets, or get the same time each set, while maintaining as high of intensity as necessary to sustain.

3:00m should be enough time to mostly recover. If you are recovered in a shorter amount of time, go when ready. Consider going harder the next round if possible.