Sunday, March 11 – Saturday, March 17

Posted on March 11, 2018 by Anna Follman
Sunday, March 11 – Saturday, March 17

Sunday, March 11 – Rest Day

 

Mobility of the Week – 18.3 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

Smash/Roll –

  • Pecs
  • LATS*
  • Upper Traps/Upper Back,
  • QUADS*
  • Glutes
  • IT band/TFL
  • CALVES*

Bands/Stretches –

  • Hip Grinders (30-40 sec holds)
  • Pigeon Pose/Stretch on a box
  • Couch stretch (30-40 Sec)
  • Shoulder External Rotation Stretch (view here)

Re-assess –

  • 10 OHS w/PVC & Red Band around Knees & Rig
  • 10 Wall Angels
  • 10 Hollow Rocks

 

Monday, March 12

Strength: Strict Press

  • Establish a 1 Rep Max

WOD: 10-15-20-15-10 for Time

  • Push Press (73/115)
  • Box Jumps (20/24)

*Box step-ups will count as prescribed today but the goal is to jump if you can.

 

Tuesday, March 13

Skill Work: Ring or Bar Muscle-Up Work

WOD: 20 Minute AMRAP

Modified “Nate” [with Bar Muscle-Up]

  • 2 Bar Muscle-Ups
  • 4 Handstand Push-Ups
  • 8 KB Swings (35/55)

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 – Power clean and jerk

 

Wednesday, March 14

Strength: 10 Minute MOMO

Front Squat

  • 4 Reps at 70-75% of 1 Rep Max

WOD: 12 Minute EMOM

Minute 1:

  • 6 Hang Snatch (93/135)

Minute 2:

  • 8 Bar-Facing Burpees

 

Thursday, March 15

WOD: TABATA (x2)

  • Row, cal. [round 1] Bike, cal. [round 2]
  • Double Unders
  • Plank Hold [round 1], Bird-Dog [round 2] – view here
  • 50 ft. Shuttle Sprints

*There will be 3 scores; total calories, double unders, and shuttle sprints.

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 + high pull, muscle snatch, snatch balance, high hang snatch, above knee snatch, full movement
  • barbell cycling – hang power snatch

 

Friday, March 16

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

WOD: CrossFit Open 18.4

For Time

21-15-9 [“Diane”]

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

then…

  • 21 Deadlift (203/315)
  • 50 ft. Handstand Walk
  • 15 Deadlift (203/315)
  • 50 ft. Handstand Walk
  • 9 Deadlift (203/315)
  • 50 ft. Handstand Walk

*9 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 17

WOD: For Total Time

“Baseline” [x3]

  • 500M Row or 1000M Bike
  • 40 Air Squats
  • 30 Sit-Ups
  • 20 Push-Ups
  • 10 Pull-Ups

*Rest approximately 3 minutes between each round or until rower opens up.

Strength: Not for Time

  • Hollow Hold Circle Game

[aka – Curt’s favorite post-workout game]

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