Sunday, September 9 – Saturday, September 15

Posted on September 9, 2018 by Anna Follman

Sunday, September 9 – Rest Day

Happy Birthday CrossFit Eden Prairie! Join us for complimentary coffee on Tuesday, September 11 during morning classes and cake during the evening classes!

 

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

Self Assessment –

  • 10 OHS facing the wall w/PVC
  • 10 push-ups
  • 10 hollow rocks
  • Wall Angels 3×10

Smash –

  • Pecs
  • Lats
  • Triceps
  • T-Spine
  • Glutes
  • Hamstrings
  • Adductors
  • IT Band
  • Calves

Bands/Stretches –

  • 90/90 Hip Stretch (view here)
  • Banded Hip Grinders w/band 30 seconds per leg
  • Hamstring Straight Leg Raise w/band – 15/leg
  • Banded side steps w/band 2×10 (view here)

 

Monday, September 10

Strength: 10 Minute MOMO

Front Squat

  • 2 Reps at 85% of 1 Rep max

WOD: Every 4 Minutes (X4)

  • 200M Run
  • 14 Push Press (73/115)
  • 7 Bar-Facing Burpees

*Score today is the slowest time in all four efforts.

 

Tuesday, September 11 – Join us for coffee at 530AM & 630AM classes and cake at 415PM, 530PM & 645PM to celebrate CFEP turning 5!

WOD: Buy-In + 9 Rounds for Time

A 9/11 Tribute WOD

Buy-In

  • 403M Row [one meter for every firefighter/police officer/EMT that lost their life]

then…9 Rounds for Time

  • 11 Deadlift (93/135)
  • 11 Lateral Bar Jumps
  • 11 Back Extensions
  • 11 Slam Balls
  • 11 Alternating KB Snatch (35/55)
  • 11 MB Sit-Ups (14/20)

*35 minute time cap. Deadlift weight should be VERY LIGHT.

Strength – 6:45PM

  • High Hang Muscle Snatch – 3×5
  • Snatch Balance – 3×5
  • Snatch – 4x(1.1.1)
  • OHS – 3×2
  • Ring Push-Up – 9×4
  • Supinated Strict Chin Up – 9×4

 

Wednesday, September 12

WOD: 3 Rounds For Time

“Badger” [compare to 7/12/16]

  • 30 Squat Clean (63/95)
  • 30 Pull-Ups
  • 800M Run

*40 minute time cap.

 

Thursday, September 13

Strength: Hang Snatch + Snatch

  • 5 sets

WOD: 15 Minute AMRAP

  • 12 Alternating DB Snatch
  • 24 Double-Unders
  • 12 Alternating DB Hang Clean & Jerk
  • 24 Double-Unders

Strength – 6:45PM

  • Press in Split – 3×5
  • Push Press – 3 waves of 4-3-2
  • Tempo Front Squat – 3×2
  • Ring Row – 3×6
  • Depth Drop + Squat Jump – 3×5
  • Shoulder Horn – 3×8

 

Friday, September 14

Push Press

  • 2-2-2-2-2

WOD: 5-10-15-20-15-10-5

  • Box Jump (20/24″)
  • Thrusters (63/95)

*18 minute time cap.

 

Saturday, September 15

WOD: 32 Minute MOMO

  • KB Swings (35/55)
  • Toes To Rig
  • Bike, calories
  • KB Sumo Deadlift High Pull (35/55)

*Score will be total KB swings, toes to rig, calories & KBSDHP.

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