Sunday, October 15 - Saturday, October 21

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Sunday, October 15 - Rest Day

Free Yoga at 6:00PM Tonight at CrossFit Eden Prairie. All members and non-members are welcome, no previous experience required. Please bring a mat & towel if possible!

 

New! Mobility of the Week [20 minutes total on your own]

  • Pec Smash w/ Roller or Lacrosse Ball (2 min. each side)
  • Lat Smash w/ Roller or Lacrosse Ball (2 min. each side)
  • 2x 30 sec banded front rack stretch (both sides)
  • 2x 30 sec banded shoulder flexion w/arm circles (both sides) 
  • Calf Smash w/ Roller or Lacrosse Ball (2 min. each side)
  • Plantar Fascia (bottom of foot) Smash w/ Roller or Lacrosse Ball (2 min. each side)
  • 2x 30 sec holds banded ankle squats (both sides) 
  • Hip Flexor/Quad Smash w/ Roller or Lacrosse Ball (2 min. each side)
  • Glute Smash w/ Roller or Lacrosse Ball (2 min. each side)
  • 2x 30 sec holds banded hip flexor stretch (both sides) 

 

Monday, October 16 - NEW + FREE Mobility Class at 5:30PM w/ Dr. Chris! 

Strength: 10 Minute MOMO

Front Squat

  • 2 Reps at 80-85% of 1 Rep Max

WOD: 3 min AMRAP (x3) 

  • 200M Run or 13 Shuttle Runs 
  • Max Calorie Row/Bike

* Rest precisely 3 minutes between each effort. There will be 3 scores for this workout.

 

Tuesday, October 17

WOD: 4 Rounds for Time

  • 20 Wall Ball (14/20) (10/10)
  • 15 Power Snatch (63/95)
  • 20 Box Step-Ups (20"/24")

*28 minute time cap.

Strength - 7:30PM

  • Snatch - 3X1 @ 85
  • Back Squat - 6-6-3-2@70-80-90-95
  • Front Squat - 4-4-4-4@65-75-80-80
  • GHD Sit-Up + Push-Up - 3x10 (superset)

 

Wednesday, October 18

Strength: 3 Sets of 3 Rounds (~10 minutes)

3 Rounds (without touching the floor)

  • 1 Tuck-Up
  • 1 V-Up
  • 1 Straddle Up (or another V-Up)
  • 10 sec. Hollow Hold

*Repeat this series 3x with approx. 1 minute rest between each effort.

WOD: 21-15-9 for Time

  • Toes to Bar
  • Push Press (63/95)

*50 double unders between each round. Workout ends on double unders.

 

Thursday, October 19

Strength: Deadlift

  • 3x4

WOD: Ladder for Time

  • 3 Deadlift (163/225)
  • 3 Burpee Box Jump Over (20/24)
  • 6 Deadlift (163/225)
  • 6 Burpee Box Jump Over (20/24)
  • 9 Deadlift (163/225)
  • 9 Burpee Box Jump Over (20/24)
  • 12 Deadlift (163/225)
  • 12 Burpee Box Jump Over (20/24)

*10 minute time cap.

Strength - 7:30PM

  • Clean & Jerk - 3X1 @ 85
  • Back Squat - 4-4-4-4@75-80-80-80
  • Front Squat - 4-4-4-4@60-65-70-70
  • GHD Hip Extension + Strict Pull-Up - 3x10

 

Friday, October 20

Skill Work: Muscle-Ups & Progressions 

WOD: 3 Rounds for Time

"Nasty Girls" 

  • 50 Air Squats
  • 7 Ring Muscle-Ups
  • 10 Hang Power Clean (93/135)

*25 minute time cap. Scale for muscle-ups will be bar muscle-up, jumping muscle-up, or 7 strict pull-up/7 ring dips.

 

Saturday, October 21

Warm-Up: Deck of Cards (5 minutes)

  • Hearts = Lunges
  • Diamonds = Jumping Jacks
  • Spades = Push-Up
  • Clubs = Mountain Climbers

WOD: 3 Rounds for Time

"Michael" (compare to 4/13/17)

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

*28 minute time cap

Posted on October 15, 2017 .