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Saturday September 1, 2018

8/31/2018

0 Comments

 
Warm Up
WOD Brief
+
:30
Spiderman
Sampson
Inch Worm
Push up to down dog
Side Lunge
Air Squats
+
Empty BB Warm Up
+
Teaching of all movements in WOD

WOD
Teams of 3
For Time (30min cap)
400m Empty BB Run
3 rounds of 30 Deadlift, 25 Hang Power Clean, 20 Shoulder to Overhead 135/95
400m Empty BB Run
2 rounds of 30 Deadlift, 25 Hang Power Clean, 20 Shoulder to Overhead 135/95
400m Empty BB Run
1 round of 30 Deadlift, 25 Hang Power Clean, 20 Shoulder to Overhead 135/95

​*Teams will have 1 empty barbell to run with, and one loaded bar in the gym for their weighted movement
*All athletes run together but only one carries the empty bar on their back
*Athletes may switch weighted runners as often as they would like
*Reps may be broken up however the teams choose
*Weight on the bar should be something athletes feel comfortable doing several reps of shoulder to overhead with because that will likely be the limiting factor of this workout
*Scale appropriately.
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Friday September 1, 2018

8/30/2018

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GAME DAY. 
Football season is officially back! For the next 10 weeks we are going to play off of the football season and have a "game day" every Friday. As some of you may have noticed. Kegger donated some white boards to the gym and Coach Andrew was able to put them up above the front door. The white board is cut into 12 segments. Each segment will be a Mi5 benchmark workout programmed by yours truly. The top 5 men and women scores will be put up on the whiteboard and will stay up there until someone takes your spot. I have created 12 Mi5 benchmark workouts that are as well rounded as can be. I plan on programming them 2-3 times per year. How do you get on the board? In order to get on the board you must do the workout as prescribed, you must be in a CrossFit class, and you need to have a top 5 male/female score. The workouts are short, fast, long, enduring, heavy, and light. Whether you plan on trying to get your name on the big board or not, plan on Friday's being "game day" with a higher amount of intensity in class :)


Warm Up

400m Jog
+
:30
Easy Bike
Active Spiderman

Medium Bike
Active Sampson

Fast Bike
Air Squat
+
:20
Banded lateral walks to the right
Hollow Hold

Banded lateral walk to the left
Arch Hold
x2
+
Empty BB Warm Up

Mobility
Banded Front Rack Stretch
Wrist Stretch
+
Movement prep and details for WOD

WOD
Mi5 Benchmark workout #1
"Nasty Nancy"
5RFT
400m Run
15 Thrusters 95/65
0 Comments

Thursday August 30, 2018

8/29/2018

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Warm Up
Line Drills-Long
+
Rowing Biathlon


Mobility
Chest Stretch
Ankle Stretch
+
Teaching and practice of movements in WOD

WOD
"The Ghost"
6 rounds for max reps
1:00 Max Cal Row
1:00 Max Burpee
1:00 Max Burpee
1:00 Max Double Under
1:00 Rest
0 Comments

Wednesday August 29, 2018

8/28/2018

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Warm Up
Coach's Choice

Mobility
Front Rack Mobility

Strength
Front Squat 3x5

WOD
24-20-16-12
Cal Row
Altnerating DB snatch 50/35
Cal AB
DB front squats 50/35
0 Comments

Tuesday August 28, 2018

8/27/2018

0 Comments

 
Warm Up
Line Drills-Long
+
Empty BB Warm Up

Mobility
Front Rack Stretch
Wrist Stretch

WOD
AMRAP 5
600m Run
1 Round of Cindy
Max Clean and Jerks 115/80

Rest 5 minutes

AMRAP 5
400m Run
2 Rounds of Cindy
Max clean and jerks 135/95

Rest 5 minutes

AMRAP 5
200m Run
3 Rounds of Cindy
Max clean and jerks 155/105
0 Comments

Monday August 27, 2018

8/26/2018

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Warm Up
:30
Juming Jacks
Active Spiderman
Front Rack Stretch

Single Unders
Sampson Hold
Squat Hold

Double Under
Push up to down dog
Air Squats
+
Empty BB Warm Up

Strength
Bench Press 5-4-3-2-1
*Between each set KB Front Rack carry to barn door and back

WOD
"Annies on the Run"
For Time
100 DU
50 Sit Up
200m Run
80 DU
40 Sit Up
200m Run
60 DU
30 Sit Up
200m Run
40 DU
20 Sit Up
200m Run
20 DU
10 Sit Up
200m Run
0 Comments

Saturday August 25, 2018

8/24/2018

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Warm Up
Coach's Choice
+
Empty BB Warm Up

Mobility
Snatch Prep

Strength
Every 90 seconds for 5 sets perform either
A) Squat Snatch
B) 1 Power Snatch + 1 OHS
*Add weight every set so you are hitting a max weight at the end of the 5 sets

WOD
With a partner complete 8 total rounds of
18/12 Cal Row
200m Run
18/12 Cal AB
*Partner finishes entire rounds before next partner can go. These intervals are meant to be fast and with high intensity. If class is huge, sub in light sled pushes
0 Comments

Friday August 24, 2018

8/23/2018

0 Comments

 
Warm Up
Coach's Choice

Mobility
Front Rack Stretch
Wrist Stretch
+
Teaching of movements in WOD

Strength
Front Squat 3x3

WOD
4RFT
500m Row
10 Power Clean 75/55
16 Front Rack reverse lunges 75/55
24 Ab-Mat Sit Up
0 Comments

Thursday August 23, 2018

8/22/2018

0 Comments

 
Warm Up
Line Drills-Long

Mobility
Pigeon Pose on Box
Ankle Stretch on Box
+
Teaching of movements in WOD

WOD
For Time
1 Mile Run
50 Wall Ball 20/14
40 Box Jump 24/20
30 Burpee
20 Power Snatch 95/65
0 Comments

Wednesday August 22, 2018

8/21/2018

0 Comments

 
Warm Up
:30
Jumping Jacks
Push up to down dog
Active Sampson
Active Spiderman
Side Lunge
Air Squat
PVC pass through
+
Empty BB Warm Up

Mobility
Front Rack Stretch
Wrist Stretch
Warrior Squats

Strength
Push Press 3RM

WOD
3RFT
20 Hang Power Clean 95/65
20 Front Squat 
20 Shoulder to overhead
0 Comments
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    Programmer

    D.J. Hillier

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Location
17630 Juniper Path, Suite F
Lakeville, MN 55044

* Enter in through the doors under the sign that says "Juniper Commons". We are located down the hall to the left.


Hours
M-TH: 5:30 am - 7:30 pm
Fri:     5:30 am - 5:30 pm
Sat:    8:00 am - 1:00 pm
Sun:   7:30 am - 1:00 pm


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"This place is more than just a gym. It is one of the best resources for becoming a better person."
​-Cres N.
 
CrossFit Journal: The Performance-Based Lifestyle Resource
  • Home
  • About
    • Why Mi5 Video
    • Membership Rates
    • Meet Our Staff
  • Join Mi5
    • Get Started
    • Drop In
  • Schedule
  • PROGRAMS
    • CrossFit Lakeville
    • Classes
    • Personal Training
    • Nutrition Coaching
  • Contact
  • Mi5 Members