Sunday, February 4 – Saturday, February 10

Posted on February 4, 2018 by Anna Follman
Sunday, February 4 – Saturday, February 10

Sunday, February 4 – Rest Day

 

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

Self Assessment –

  • 10 OHS facing the wall
  • 10 push-ups
  • 10 arm circles

Smash w/ foam roller, lax ball, barbell –

  • Pecs, Lats
  • Triceps
  • Glutes
  • Hamstrings
  • IT Band
  • Calves

Resistance Bands/Stretches –

  • Wall Angels 2×10
  • Banded Hip Grinders 30 seconds per leg
  • Hamstring Straight Leg Raise w/band – 15 per leg

Squat Test –

  • 3 min hold (break as needed)

 

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

WOD Part 1: 12 Minute EMOM

Minute 1:

  • 10 Thrusters (63/95)

Minute 2:

  • 10/12 Calorie Row

WOD Part 2: 12 Minute EMOM

Minute 1:

  • 8 Hang Power Snatch (63/95)

Minute 2:

  • 6 Chest to Bar Pull-Ups

 

Tuesday, February 6

Strength: Clean & Jerk

  • Build to heavy single

WOD: 50-40-30-20-10 For Time

“Annie”

  • Sit-Ups
  • Double Unders

*Scale double unders with 3 to 1 single skips [150-120-90-60-30].

Strength – 7:30PM

  • Above the Knee Hang Power Snatch + OHS – 4 sets
  • Push Press – 5-4-3-3-2
  • Seated Barbell Press – 3×6-10
  • Strict Chin Up – 3×10
  • Plate Crunch – 3×12
  • GHD Back Extension Isometric Hold – 3×40 sec.
  • Box Step-Ups + Ball Slams – 15-10-5 for Time

 

Wednesday, February 7

Warm-Up: Squat Mobility

WOD: 20 Minute AMRAP

  • 25 Burpees
  • 15 Back Squat (Bodyweight)

*The barbell comes from the ground, which may be the limiting factor when deciding load.

Post-WOD: Smash w/ Barbell, Lax Ball or Roller

  • Pecs, Lats
  • Triceps
  • Glutes
  • Hamstrings
  • IT Band
  • Calves

 

Thursday, February 8

Deadlift

  • 5×3

WOD:  5 Rounds For Time

  • 12 Alt. DB Snatch
  • 6 cal. Row or Bike
  • 12 MB or Slam Ball Clean
  • 6-50 ft. Shuttle Sprints

*22 minute time cap.

Strength – 7:30PM

  • Above the Knee Hang Power Clean – 4 sets
  • Front Squat – 5-4-3-3-2
  • Pike Press – 4×5
  • DB Row – 4×5
  • Leg Throw downs or Toes to Rig – 4×12
  • GHD Hip Extension – 4×8-10
  • Push-Up + Pull-Up – 15-12-6 for Time

 

Friday, February 9

Strength: 3 Rounds (not for time)

  • 5 Muscle Up Lower Arm Transition – Russian Dips [view here]
  • 10 Strict Pull-Up
  • 15 Back Extensions

*Scale for Russian dips is 10 Strict Ring Dips.

WOD: 18 Minute AMRAP

CrossFit Open 12.3 (compare to 12/7/16)

  • 15 Box Jumps (20/24)
  • 12 Push Press (73/115)
  • 9 Toes to Bar

 

Saturday, February 10 – 

Classes at CrossFit Prior Lake ONLY! There will NOT be mobility class at 10:30AM today.

NO CLASS at CrossFit Eden Prairie Today! Join us from 9-4 at CrossFit Eden Prairie to cheer on athletes competing in The 3rd Wheel CrossFit Team competition! 

Partner WOD: Buy-In + AMRAP for 25 Minutes

Buy-In

  • 80 calorie Partner Row

then AMRAP for remaining time…

  • 100 KB Swings (35/55)
  • 80 Burpees
  • 60 Goblet Squats (35/55)
  • 40 MB Sit-Ups (14/20)
  • 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