Sunday, October 1 - Saturday, October 7

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Sunday, October 1 - Rest Day

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

 

New! Mobility of the Week - To be performed on your own, before or after class or at open gym

Area of Focus: Hip, Glutes and Lower Extremity 

  • Glute & Hamstring Smash w/ Foam Roller or Lacrosse Ball (5 minutes)
  • IT Band & Quad Smash w/ Foam Roller or Lacrosse Ball (5 minutes)
  • Calf & Bottom of Feet Smash w/ Foam Roller or Lacrosse Ball (2 min. each side)
  • Hip Grinder Stretch w/ Resistance Band Stretch (2 min. each side)
  • Straight Leg Raise Hamstring Stretch w/ Resistance Band (15 reps on each side)

 

Monday, October 2 - Starting Tonight!! NEW + FREE Mobility Class at 5:30PM w/ Dr. Chris! 

Strength: Strict Press 

  • 5x3

WOD: For Time

"Jackie" (compare to 2/13/17)

  • 1000M Row
  • 50 Thruster (33/45)
  • 30 Pull-Ups

*15 minute time cap.

 

Tuesday, October 3

Strength: Deadlift 

  • 3x5

WOD: 3:00 Minute AMRAP (x3)

  • 5 Deadlift (163/225)
  • 15 Sit-Up
  • 25 Double Unders

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

Strength - 7:30PM

  • Snatch - 3X1 @ 75
  • Back Squat - 8-8-6-6@65-70-80-85
  • Front Squat - 4-4-4-4@70-75-80-80
  • GHD Sit-Up + Push-Up - 3X8-10 (superset)

 

Wednesday, October 4

Strength: 3 Rounds (not for time)

  • 10 Ring Pull + Transition + Support (view here)
  • 30 sec. Arch Hold

WOD: 5 Rounds for Time

  • 200M Run
  • 4 Ring Muscle-Ups 
  • 20 Box Step-Up (20/24)

*22 minute time cap. Scale for ring muscle ups today will be jumping ring muscle ups or 2 ring rows + 2 ring dips per muscle up.

 

Thursday, October 5

Strength: 10 Minute MOMO

Front Squat 

  • 3 Reps at 75-80% of 1 Rep Max

WOD: For Time

  • 25 Wall Ball (14/10) (10/10)
  • 15 Power Clean (93/135)
  • 50 Wall Ball (14/10) (10/10)
  • 10 Power Clean (93/135)
  • 25 Wall Ball (14/10) (10/10)
  • 5 Power Clean (93/135)

*18 minute time cap.

Strength - 7:30PM

  • Clean & Jerk - 3X1 @ 75
  • Back Squat - 8-8-8-6@65-70-75-80
  • Front Squat - 4-4-4-4@60-65-70-70
  • GHD Hip Extension + Strict Pull-Up - 3x8-10

 

Friday, October 6

WOD: For Time

  • 40 Burpees
  • 30 Snatch (63/95)
  • 30 Burpees
  • 30 Snatch (63/95)
  • 20 Burpees
  • 30 Snatch (63/95)
  • 10 Burpees

*30 minute time cap. Snatch weight should be LIGHT!

Mobility Work: 10-15 Minutes

  • Banded Shoulder Work

 

Saturday, October 7 - ONE CLASS AT 9:00AM ONLY TODAY! Both gyms will be CLOSED so there will not be regular class OR open gym! This workout will be completed at Hyland Hills Ski Area [8800 Chalet Rd Bloomington] and kick off at 9:00AM sharp. 

OUTDOOR WOD: For Time

  • To Be Announced. 

*Details of the workout will be released this week. You'll be glad you showed up & crushed this together with the entire EP/PL community! This is a family-friendly & FREE workout!

Posted on October 1, 2017 .