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Monday, January 11, 2016

1/11/2016

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Warm up:
Mobility
Dynamic Flex (Hip Focus)
​
Activation:
10 Goblet Squat
10 Hollow Rock

Strength:
20 Minutes
Work up to a heavy complex of
1 Clean + 1 Hang Clean

WOD:
L1)
3RFT
10 Front Squats (from the ground) 135/95
400m Run

L2)
3RFT
10 Front Squat 185/115
400m Run

Coach's note:
Today's focus should be strength and technique driven. Today is a great day to block out some time and work on the clean. Both cleans should be squatted if athlete can perform solid technique. Athletes should perform both movements without dropping the barbell. The WOD should be heavy, the weights are not a lie. Barbells should be taken from the ground and athletes should run the track inside the gym. 400m run= 5 Laps. If time afterwards, grab a barbell and smash out some quads! Enjoy!
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    D.J. Hillier

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  • Home
    • Why Mi5 Video
  • About
    • Membership Rates
    • Meet Our Staff >
      • Ashley Jacobson
      • DJ Hillier
      • Kristin Hogan
      • Kyle Vos
      • Ryan Moore
      • Hollie Carr
      • Jeni Anderson
      • Laurel Heggernes
      • Whitney Bamrick
    • Member Spotlight >
      • Member of the Month
  • Get Started
  • Schedule
  • PROGRAMS
    • Classes
    • Personal Training
    • Youth & Teen Fitness >
      • Athletic Performance Workouts
      • Mi-Edge Workouts
  • CrossFit Lakeville
  • Mi-Wellness
  • BLOG
    • CrossFit WOD
    • OnBoarding
    • Mi-Strength
    • Mi-Interval
    • Mi-Mix (Saturday)
    • Mi-Move
    • Mi-30/30
    • Open Gym Workouts
    • Travel Workouts
  • Contact
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