Sunday, March 4 - Saturday, March 10

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Sunday, March 4 - Rest Day

 

Mobility of the Week - 18.2 Recovery to be performed on your own.

Self Assessment - 

  • 10 air squats w/band around knees/rig

  • 10 Wall Angels (view here)

  • 10 Hollow Rocks 

     

Lax Ball or Foam Roller Smash/Roll -

  • Pecs, Lats

  • Upper Traps/Upper Back

  • Quads

  • Glutes

  • IT band/TFL, Calves (1-2 min)

     

Resistance Bands & Stretches -

  • Hip Grinders (30-40 sec holds)

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

  • Pigeon Pose/Stretch on a box

  • Couch stretch (30-40 Sec) 

     

Re-assess -  

  • 10 OHS w/PVC and red band around knees/rig

  • 10 Wall Angels

  • 10 Hollow Rocks

 

Monday, March 5 - FREE Mobility Class at 6:00PM & 6:30PM w/ Dr. Chris!

Strength: 10 Minute MOMO

Back Squat

  • 5x4

WOD: For Total Time 

3 Rounds: 

  • 8 Power Snatch (93/135) 
  • 25 Double-Unders 

Followed by

3 Rounds:

  • 8 Deadlift (93/135) 
  • 25 Double-unders 

*15 minute time cap.

 

Tuesday, March 6

Warm-Up: Movement Prep & Mobility

WOD: 21-18-15-12-9-6-3 for Time

CrossFit Open 16.5 (compare to 3/28/16)

  • Thrusters (63/95)
  • Bar-Facing Burpee

*28 minute time cap. Weight should be moderately LIGHT!

Strength - 7:30PM

  • 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
  • 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
  • barbell cycling - hang power cleans
  • barbell cycling - power jerks

 

Wednesday, March 7

Strength: Push Jerk

  • Establish a 1 Rep Max

WOD: 3 Rounds for Time (compare to 2/12/14)

"Helen" [with Row/Bike] 

  • 400M Row or 800M Bike
  • 21 KB Swings (35/55)
  • 12 Pull-Ups

*18 minute HARD time cap. 

 

Thursday, March 8

Strength: 3 Rounds [not for time]

Hollow Progression Work (view here)

  • Tuck Hold, 10 seconds
  • Single Leg Extension [Right Leg], 10 sec. Hold
  • Single Leg Extension [Left Leg], 10 sec. Hold
  • Both Leg Extension [arms down], 10 sec. Hold
  • Hollow Hold [arms above head0, 10 sec. Hold

*To be performed without touching the ground to rest. Modify as needed.

Arch Hold

  • 30 seconds 

WOD: Chipper for Time

  • 1,000M Row
  • 50 Slam Balls
  • 50 Wall Balls (14/20) (10/10)
  • 50 Toes to Rig 
  • 50 Box Step Overs (20/24) 

*18 minute time cap.

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 5 air squats and REPEAT for tall right lunge, left hip grinder, right hip grinder
  • Snatch technique work - snatch deadlift, DL+ shrug, DL + shrug + highpull, muscle snatch, snatch balance, high hang snatch, above knee snatch, full movement
  • barbell cycling - hang power snatch

 

Friday, March 9 - No 4:30PM or 5:30PM Class Tonight! Join us for the Friday Night Lights event at CrossFit Eden Prairie!

WOD: CrossFit Open 18.3

2 Rounds for Time

  • 100 Double Unders
  • 20 Overhead Squat (78/115)
  • 100 Double Unders
  • 12 Ring Muscle-Up
  • 100 Double Unders
  • 20 DB Snatch (35/50)
  • 100 Double Unders
  • 12 Bar Muscle-Ups

*14 minute time cap.

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 10

WOD: 8 Rounds For Time

  • 2 Wall Climb 
  • 4 Burpee to (25/45lb) Plate
  • 6 Overhead Lunge (25/45lb Plate) 
  • 8 Weighted Sit-Ups (25/45lb Plate) 
  • 10 KB Swing (35/55)

*35 minute time cap.

Posted on March 4, 2018 .