Sunday, July 15 - Saturday, July 21

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Sunday, July 15 - Rest Day

 

Mobility of the Week - To be performed on your own.

Self Assessment -

  • 10 OHS facing the wall w/PVC
  • 10 inch worm push-ups
  • 10 hollow rocks 

Smash w/ foam roller, lax ball, barbell -

  • Upper Traps
  • Pecs
  • Lats
  • Triceps
  • Glutes
  • Hamstrings
  • Adductors
  • IT Band
  • Calves 

Bands/Stretches -

  • Wall Angels 3x10
  • Banded Hip Grinders w/band 30 seconds per leg
  • Hamstring Straight Leg Raise w/band - 15/leg
  • Banded side steps w/band 2x10 (view here)

Squat Test - 3 min hold (break as needed) 

 

 

Monday, July 16

Strength: Back Squat

  • Establish a 1 Rep Max [compare to 4/16/18]

WOD: 7 Minute AMRAP

  • 50 Double Unders
  • 10 Overhead Squat (93/135)

*Scale double unders with 100 single skips today. Weight should be light enough to perform all 10 OHS reps unbroken [at least through the first few rounds]. 

 

Tuesday, July 17

Strength: 10 Minute MOMO

Push Jerk

  • 5 Reps at 65-70% of 1 Rep Max

WOD: 15 Minute EMOM

Minute 1: 

  • 3 Rope Climbs

Minute 2:

  • 8 Burpee to 6" Target

Minute 3:

  • 8 Alternating DB Hang Clean + Jerk 

Strength - 6:45PM - NEW CYCLE STARTS THIS WEEK!

  • High Hang Muscle Snatch - 3x5
  • Snatch Balance - 3x5
  • High Hang Snatch - 5x3
  • Pike Press - 3x6
  • Strict Chin Up - 3x6 [supinated grip]

 

Wednesday, July 18

Hero WOD: 8 Rounds for Time

"Saman"

  • 13 Deadlift (123/185)
  • 17 Wall Balls (14/20) (9/10)
  • 400M Run

*40 minute time cap. This WOD is in honor of former Thai Navy Seal who died in the efforts to rescue the 13 Thai boys stuck in a cave -- 3.2 km inside the cave (400 x 8 = 3.2). 13 for the boys and their coach. 17 for how many days they were trapped. 

 

Thursday, July 19

Strength: [Squat] Snatch

  • 2-2-2-2-2

WOD: 3 Minute AMRAP for Total Reps [x4]

  • 800M Bike or 400M Row
  • Max Hang Power Snatch (63/95)

*Rest precisely 3 minutes between each AMRAP. Rotate back and forth from bike to row each round for a total of FOUR AMRAP's. Score today is LOWEST hang power snatch reps in a given AMRAP.

Strength - 6:45PM - NEW CYCLE STARTS THIS WEEK!

  • Press in Split - 3x5
  • Push Press -  5-5-5-5-5
  • Bent Over BB Row - 3x8
  • Seated Box Jumps - 3x5
  • YTI's - 3x7

 

Friday, July 20

Strength: 3 Rounds [for quality]

  • 3 Turkish Get Up [each arm]
  • 5 Weighted Strict Pull-Up

*Increase weight for both turkish get ups & pull-ups each round if possible.

WOD: 3 Rounds for Time

"Michael" (compare to 10/21/17)

  • 800M Run
  • 50 Back Extensions
  • 50 Sit-Ups

*28 minute time cap.

 

Saturday, July 21 - No Classes Today!

We are CLOSED at both locations for regular classes today. Please join us at the Battle of the Benchmarks CrossFit team competition from 9:00AM - 2:00PM at CrossFit Eden Prairie! There will be 40 teams competing as well as Origin Meals, Juice Plus+, ChiroFit Health & Wellness, Surrender Salmon and Big Brothers Big Sisters onsite giving away samples, etc! 

Posted on July 15, 2018 .