CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
Foam Roll Lats, back,glutes
Twisted Cross Stretch 1m per side
Tricep stretch
Warmup
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
https://youtu.be/H3axzOzIQvM?t=3m6s
Alternating DB floor press
https://youtu.be/iug7nscPFuk
Weightlifting
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
Conditioning
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.
