Sunday, March 18 – Saturday, March 24

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

Sunday, March 18 – Rest Day

 

Mobility of the Week – 18.4 Recovery to be performed on your own.

Self Assessment –

  • 10 air squats w/band around knees/rig
  • 10 Wall Angels
  • 10 Hollow Rocks

Smash/Roll –

  • Pecs
  • LATS
  • UPPER TRAPS
  • HAMSTRINGS
  • GLUTES
  • IT band/TFL
  • calves (1-2 min)

Bands/Stretches –

  • Hip Grinders (30-40 sec holds)
  • Pigeon Pose/Stretch on a box
  • Hamstring straight leg raise w/bad (2×10 reps)

Re-assess –

  • 10 OHS w/band around knees & rig
  • 10 Wall Angels
  • 10 Hollow Rocks

 

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

WOD: Chipper for Time

  • 1,000M Row or 2,000M Bike
  • 25 Right Arm DB Hang Clean
  • 25 Left Arm DB Hang Clean
  • 50 Box Overs (20/24)
  • 50 KB Sumo Deadlift High Pull (35/55)
  • 50 Thrusters (33/45)

*22 minute time cap.

Post-WOD: Mobility

  • Coach Led, 5-10 minutes

 

Tuesday, March 20

Strength: Back Squat

  • 3-3-3-3-3

WOD: Death By [compare to 3/31/17]

  • Wall Ball (14/20) (10/10)

*Once you can no longer complete required reps, perform 5 reps each minute until everyone is done.

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 21

Strength: Push Press

  • 5×5

WOD: 10 Minute AMRAP

Ascending “DT”

1-1-1, 2-2-2, 3-3-3…

  • Deadlift (103/155)
  • Hang Power Clean (103/155)
  • Push Jerk (103/155)

*Weight must be the same for all movements using one barbell. The goal is to get as far as you can in 10 minutes.

 

Thursday, March 22

Strength: 2 Rounds [for Quality]

  • 10 Forward Rolls
  • 10 Strict Toes to Bar or Hanging Tuck-Ups
  • 10 Cartwheels

WOD: 4 Minute AMRAP

  • 50 Double Unders
  • 10 Slam Ball

Rest 2 minutes.

then…4 Minute AMRAP

  • 10/12 cal. Bike
  • 14 Alternating DB Snatch

Rest 2 minutes.

then…4 Minute AMRAP

  • 10 Burpees
  • 15 Sit-Ups

*This does NOT need to performed in this exact order. Score will be total reps for each [3] AMRAP.

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 23 – No 4:30PM or 5:30PM Class Tonight! Classes resume on Friday, March 30!

Join us for the Friday Night Lights event at CrossFit Eden Prairie!

WOD: 7 Minute AMRAP

CrossFit Open 18.5

  • 3 Thrusters (63/100)
  • 3 Chest to Bar Pull-Ups
  • 6 Thrusters (63/100)
  • 6 Chest to Bar Pull-Ups
  • 9 Thrusters (63/100)
  • 9 Chest to Bar Pull-Ups
  • 12 Thrusters (63/100)
  • 12 Chest to Bar Pull-Ups

….continue adding 3 reps until time expires.

Join us for the LAST 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 24

WOD: 26 Minute AMRAP

“Jennifer”

  • 10 Pull-Ups
  • 15 KB Swings (35/55)
  • 20 Box Jumps (20/24)
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