CrossFit Millard – CrossFit
Warm-up (No Measure)
Foam Roll
Lacrosse Ball Posterior Shoulder and first rib
5 min Aerobic
1 min of each
Jump rope
Bike
Row
Run
3 rounds
10 sec bar hang
50′ Farmers carry
50′ oh plate lunge
Weightlifting
Power Snatch (10 minutes build to heavy single)
Metcon
Metcon (Time)
Rx Workout
4 rounds
5 Pull Ups
10 Thrusters 95/65
15 American KB Swings 53/35
scale to 10 ring rows
Rx+
5 Chest to Bar
10 Thrusters 115/85
15 AKBS 70/53
On Ramp
On Ramp Session 1 (No Measure)
Learn
How does a typical class work?
What is “Mobility”?
What does WOD stand for?
How do I record my workouts?
Should I compare myself to others?
What is “scaling”?
Important Equipment you may need
CrossFit 101 Basics
Proper Basic Bodyweight exercise technique
Push Ups
Sit Ups
Air Squat
Ring Row
Basic Weightlifting
Back Squat
3 sets of 5 reps
Rowing
3 sets 500m Row practice
learn proper rowing technique
Metcon (No Measure)
On Ramp Session 2
What is:
Clean
Jerk
Snatch
What is the difference between a Shoulder press, push press, push jerk and split jerk?
Basic CrossFit Movements
Box Jump
Pull Up
Wall Ball
