Friday September 1, 2018

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