Sunday, February 25 - Saturday, March 3

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Sunday, February 25 - Rest Day

 

Mobility of the Week - 18.1 Recovery.

Self Assessment -

  • 10 OHS w/PVC facing wall 1

  • 10 Wall Angels

  • 10 Hollow Rocks 

    Smash w/ Lax Ball or Foam Roller -

  • Pecs

  • Lats

  • Upper Traps/T-Spine

  • Forearms, Quads

  • Glutes

  • Hamstrings

  • Calves (1-2 min)

    Bands/Stretches -

  • Hip Grinders (30-40 sec holds)

  • Back/Lumbar Extensions on Foam Roller (30 reps - slow and controlled),

  • Childs Pose on a box (view here)

  • Air Squats w/red band around knees and rig (20 reps) 

    Squat Test -

  • 4 min total (hold in 30 sec increments) 

 

Monday, February 26 - FREE Mobility Class at 6:00PM & 6:30PM w/ Dr. Chris!

Strength: Push Press

  • Establish a 1 Rep Max 

WOD: 21-15-9 for Time

"Diane"

  • Deadlift (153/225)
  • Handstand Push-Up

*12 minute time cap. Scale for HSPU today will be pike push-ups. Deadlift weight for this workout should be moderately light!

 

Tuesday, February 27

Strength: Front Squat

5-5-5-5-5

WOD: 7 Minute AMRAP

CrossFit Open 12.1 (compare to 12/16/16)

  • Burpee to 6" Target

Strength - 7:30PM

  • Forward fold, left lunge (kneeling tall squeeze down knee glute), right lunge, standing straddle fold, left hip grinder, right hip grinder
  • Clean technique work - clean deadlift, DL+ shrug, muscle clean, front squat, shrug under, high hang clean, above knee clean, full movement
  • 2 large arm circles each direction, forward fold to inchworm down, to cobra to down dog, to inchworm back
  • Jerk technique work - (no barbell) foot work drills (split or power) jump and land - jump and punch - then add barbell
  • Barbell cycling - hang power cleans
  • Barbell cycling - power jerks

 

Wednesday, February 28

Strength: Power Clean

  • 5x2

WOD: 3 Minute AMRAP for Total Reps [x3]

  • 5 Hang Snatch (63/95)
  • 10 Overhead Squat (63/95)
  • 5 Calorie Row or Bike

*Rest precisely 3 minutes between each AMRAP. There will be 3 scores; total reps for each attempt.

 

Thursday, March 1

Strength: 3 Rounds (not for time)

  • 10 Hollow Body Rig Pull Downs, with 3 sec. pause (view here)
  • 8 DB [Wo] Man Makers (view here)
  • 20 sec. L-Hang

WOD: 15 Minute EMOM

Minute 1:

  • 8-50 ft. Shuttle Sprints

Minute 2:

  • 40 Double Unders

Minute 3: 

  • 45 sec. Plank Hold

Strength - 7:30PM

  •  Standing forward fold to inchworm down, to cobra to down dog step foot up into tall left lunge (kneeling tall squeeze down knee glute), step feet together and forward fold to inchworm down, to cobra to down dog step foot up into tall right lunge, step feet together then standing forward fold to inchworm down, to cobra to down dog step foot up into step foot up left hip gringer, step feet together then standing forward fold to inchworm down, to cobra to down dog step foot up into step foot upright hip grinder
  • Snatch technique work - snatch deadlift, DL+ shrug, DL + shrug + high pull, muscle snatch, snatch balance, high hang snatch, above knee snatch, full movement
  • Barbell cycling - hang power snatch

 

Friday, March 2 - No 4:30PM or 5:30PM Class Tonight! Join us for the Friday Night Lights event at CrossFit Eden Prairie!

WOD: CrossFit Open 18.2

Join us for Friday Night Lights at CrossFit Eden Prairie! Athlete debrief starts at 5:30PM and heat 1 kicks off at 6:15PM. The more the merrier!

 

Saturday, March 3

Partner WOD: 28 Minute AMRAP

  • 60 Thrusters (33/45)
  • 60 MB Sit-Ups (14/20)
  • 60 KB Sumo Deadlift High Pull (35/55)
  • 60 Box Step-Ups (20/24)
  • 200M Row or 400M Bike [each]
Posted on February 25, 2018 .