Sunday, November 19 – Saturday, November 25

Posted on November 19, 2017 by Anna Follman
Sunday, November 19 – Saturday, November 25

Sunday, November 19 – Rest Day

Free Yoga at 6:00PM Tonight at CrossFit Prior Lake. All members and non-members are welcome, no previous experience required. Please bring a mat & towel if possible!

 

Mobility of the Week – To complete on your own at home or open gym.

Self assessment

  • 10 air squats + 10 push ups + 10 arm circles (forward and backwards)

Smash w/ Foam Roller, Barbell or Lax Ball (1-2 minutes each)

  • Pecs
  • T-spine (upper back)
  • Lats
  • Triceps
  • Glutes
  • Hamstrings
  • Quads
  • Calves

Resistance Band stretches –

  • Hamstring (15 reps each side),
  • couch stretch (40 seconds each side)

Squat Test –

  • Hold bottom of squat 4 min total (hold in 30 sec intervals)

Re-assess –

  • 10 air squats + push ups + arm circles

 

 

Monday, November 20 – NO Mobility Class at 5:30PM Tonight! Complete “Mobility of the Week” on your own at home or open gym.

Strength: 10 Minute MOMO

Push Press

  • 4 Reps at 70-75% of 1 Rep Max

WOD: 40-30-20-10 for Time

  • Wall Ball (14/20) (10/10)
  • Sit-Up
  • KB Swings (35/55)

*20 minute time cap.

 

Tuesday, November 21

WOD: Deadlift

  • 5×2

WOD: 3 Minute AMRAP (x3) for Max Snatch & Calories

3 Minute AMRAP

  • 90 sec. Max Power Snatch (93/135)
  • 90 sec. Max Calorie Row or Bike

*3 minute rest between each effort. There will be 2 scores; total max snatch & total max calories

Strength – 7:30PM

  • 5 Hang Muscle Snatch + 5 Snatch Balance – 3 sets
  • 1 High Hang Snatch + 2 Hang Above the Knee Snatch – 5 sets
  • Snatch High Pull – 3×4
  • Wide Grip Pull-Up – 3×10
  • Glute Ham Raise – 3×10-12
  • Bounding Broad Jumps – 3×3

 

Wednesday, November 22

HERO WOD: T.U.P. (compare to 7/11/17)

15-12-9-6-3 for Time

  • Power Clean (93/135)
  • Pull-Ups
  • Front Squat (93/135)
  • Pull-Ups

*HARD 30 minute time cap.

 

Thursday, November 23 – Happy Thanksgiving!

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