Sunday, February 18 – Saturday, February 24

Posted on February 18, 2018 by Anna Follman
Sunday, February 18 – Saturday, February 24

Sunday, February 18 – Rest Day

 

Mobility of the Week – To be performed on your own time.

Self Assessment –

  • 10 OHS w/PVC facing the wall
  • 10 wall angels
  • 10 hollow rocks

Smash –

  • Pecs
  • Triceps
  • Lats
  • Forearms
  • Upper back/T-Spine
  • Upper Trap/Shoulders
  • Adductors (inner thigh)
  • Quads/IT Band, Glutes
  • Hamstrings
  • Calves (2 min per area)

Banded Stretches –

  • Hip Grinders (30-40 sec holds)
  • Front Rack Shoulder Stretch (30-40 sec holds)
  • Couch Stretch (30-40 sec holds)
  • Pigeon Pose on a box (30-40 sec holds)

Squat Test –

  • Hold bottom of squat 3 x 1 min holds

 

 

Monday, February 19 – FREE Mobility Class at 6:00PM & 6:30PM w/ Dr. Chris!

Strength: Back Squat

  • 5-5-5-5-5 [working sets]

WOD: Ladder For Time (compare to 10/16/14)

  • 10 Clusters (73/115)
  • 20 Double-Unders
  • 9 Clusters (73/115)
  • 20 Double-Unders
  • 8 Clusters (73/115)
  • 20 Double-Unders
  • 7 Clusters (73/115)
  • 20 Double Unders
  • …..continue in this pattern until ladder is complete

*20 minute time cap. Scale for double unders will be 40 single skips. Cluster weight should be moderately light & quick singles!

 

Tuesday, February 20

Strength: Strict Press

  • 2-2-2-2-2 [working sets]

WOD: 20 Minute AMRAP

  • 5 Snatch (63/95)
  • 3 [Ring] Muscle-Up

*Scale for ring muscle-ups can be BMU, jumping ring muscle-up, jumping bar muscle-up or 9 ring rows + 9 ring dips.

Strength – 7:30PM

  • Power Snatch – 1 Rep Max
  • Overhead Squat – 1 Rep Max
  • Push Press – 1 Rep Max
  • Max Rep Pull-Ups – Unbroken [1 set]
  • Max Rep Pull-Ups – in 3 minutes [aim for at least 10-15 reps]

 

Wednesday, February 21

Strength: Deadlift

  • 2-2-2-2-2 [working sets]

WOD: 13 Minute AMRAP

CrossFit Games Open 16.4 & 17.4

  • 55 Deadlift (153/225)
  • 55 Wall Ball (14/20) (9/10)
  • 55 cal. Row
  • 55 Handstand Push-Up

*Scale for handstand push-ups will be hand-release push-ups.

 

Thursday, February 22

Strength: Max Effort [Unbroken] Pull-Ups

  • 2 attempts

*Goal is to scale appropriately so that you can perform at least 15 reps unbroken each attempt.

WOD: 24 Minute MOMO

  • Max Burpees
  • Max Bike, cal.
  • Max Slam Ball Over the Shoulder Toss
  • Max PVC Sit-Up

*There will be 4 scores; total burpees, total calories, total slam balls, total sit-ups.

Strength – 7:30PM

  • Power Clean – 1 Rep Max
  • Front Squat – 1 Rep Max
  • Max Reps HSPU – Unbroken
  • Max Reps HSPU – in 3 min. [aim for at least 10-15 reps]

 

Friday, February 23 – No 4:30PM or 5:30PM Class Tonight! Join us for the Friday Night Lights event at CrossFit Eden Prairie!

WOD: 20 Minute AMRAP

CrossFit Open 18.1

  • 8 Toes to Bar
  • 10 DB Hang Clean + Jerk (35/50)
  • 12/14 cal. Row

*Scaled version is hanging tuck-ups and 20/35lbs.

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, February 24

WOD: 50-40-30-20-10  Ladder for Time

“Morrison” (compare to 8/26/17)

  • Wall Balls (14/20) (9/10)
  • Box Jumps (20/24)
  • KB Swings (35/55)

*40 minute (hard) time cap. To get an RX score today you must complete box jumps.

  • Getting Started

    Eden Prairie

    FREE intro class every Saturday @ 11AM

    Prior Lake

    FREE intro class every Saturday @ 10:30AM

  • Eden Prairie

    Prior Lake
  • Questions?

#WorkHardBeNice