Zak Ziegenbein

Friday CrossFit

CrossFit Millard – CrossFit Warm-up (No Measure) Around Cones Jog Back pedal Carioca Bear Crawl 10 air squats Weightlifting Strict Split Press (5×5) off rack press in split position to overhead very light weight to bar only Jerk in Split… Read more »

Thursday CrossFit

CrossFit Millard – CrossFit Warm-up Warm-up (No Measure) 3 rounds 3 man makers 6 ab mat situps 6 reps in place walking lungesman maker video https://youtu.be/iMNnvhg1JcM Weightlifting Superset EMOM 10 minutes (emom 10) Alternate Every Minute between A1 & A2… Read more »

Wednesday CrossFit

CrossFit Millard – CrossFit Warm-up Warm-up (No Measure) Medicine Ball Musical Chairs Must go around performing: 1. walking lunge 2. skipping 3. air squats 4. lateral plank walk If not enough people perform 3 rounds 25′ or 10 reps of… Read more »

Tuesday CrossFit

CrossFit Millard – CrossFit Warm-up Warm-up (No Measure) Foam Roll Low Lunge Active Mobility 3 Rounds 100m Row 50′ standing broad jump 10 total alt Sledge Hammer to double mat 50′ walking lunge 50′ single arm waiters walk with dumbbell… Read more »

Monday CrossFit

CrossFit Millard – CrossFit Warm-up (No Measure) 200m Run 50′ Bear Crawl 50′ Crab Walk 50′ Spiderman Accumulate 30 sec Elbow Plank Hold then- 10 clam shells 10 glute bridge 10 air squats Warm-up (No Measure) Squat Therapy Session 8-10… Read more »

Friday CrossFit

CrossFit Millard – CrossFit Pre Class Bonus Warm-up (No Measure) Foam roll Active Stretching Warm-up Warm-up (No Measure) 400 m nice and easy run 10 GHD hip extensions 50′ walking lunge 25′ backward walking lunge 10 clam shells 10 total… Read more »

Thursday CrossFit

CrossFit Millard – CrossFit Weightlifting Warm-up Warm-up (No Measure) 250m Row 5 stomach vacuums Slow and Controlled 10 Clam Shells 10 Dead Bugs 10 Bird Dogs 5 each Single Leg Glue Bridge Push Jerk (5×2) 5 sets of 2 reps… Read more »

Wednesday CrossFit

CrossFit Millard – CrossFit Warm-up (No Measure) 2 rounds A-Run Backpedal 10 air squats 10 alt lunges 25′ lateral foot chop 10 scorpions 10 supine hip thrusts Mobility Warm-up (No Measure) Twisted Cross both sides x2 Banded shoulder mobility Gymnastics… Read more »

Tuesday CrossFit

CrossFit Millard – CrossFit Warm-up Warm Up (No Measure) 3 rounds with Dumbbells 10 walking lunge db carry 5 db front squats 10 Deadlift 10 db carry alt knee raise walk 50′ alt hands waiters carry/ sa farmers carry switch… Read more »

Friday CrossFit

Announcements CLOSED LABOR DAY MONDAY SEPT 5 CrossFit Millard – CrossFit Warm-up Warm-up (No Measure) 3 rounds walking knee to chest A-Run Backpedal lateral shuffle spiderman lateral lunges Gymnastics A1: Rope Climb (6 total) EMOM 12 6 ascents (1 every… Read more »