Mi5 Fitness | Crossfit Lakeville
  • 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

Mi-Edge (Summer Session -June)

6/10/2017

0 Comments

 
3 Week Programs in 3 Phases of 3 weeks 
1st - Stability & Strength 
2nd - Strength & Skills 
3rd - Max Strength & Power 

Warm Up & Activation
A.  Dynamic with 1 Balance Exercise
B1 - M&W - Hip & Core Movements
B2 -  T&TH - Shoulders & Core Movements

Workouts
Monday 

Focus - Eccentric Tempo Movements
10 minute EMOMs of: 
A1 - Goblet Squats to Calf Raise
A2 - Push Up with Shoulder Tap 
B1 - MB Clean
B2 - TRX Rows 
C1 - Jump Rope 
C2 - Plank & Reach

Tuesday
Focus - Progression of Intensity
4 Strength Circuits for 6 minutes
A1 - MB Single Leg Dead Lift 6/6
A2 - 1/2 Kneeling MB Core Rotation 10/10
A3 - DB Alternating Chest Press
B1 - KB Dead Lift 15
B2 - Reverse Lunge 7/7
B3 - Pull-Up Improvement 7
C1 - KB Swing 10
C2 - Bear Crawl - 20m
C3 - Jump Rope 50
D1 - Box Jump 6
D2 - Farmer Carry 40m
D3 - Alternating Superman 8/8

Wednesday
Focus - Eccentric Tempo Movements
25 minutes of Work
A1 - Back Squat 10,8,6,4
A2 - 2 Consecutive Sets of T-Drill 
A3 - DB Push Press 8
A4 - Rope Climb 1x
A5 - Hanging Knees to Chest 20 + 10 Floor Knee Grabs
A6 - One Arm Row 8/8

Thursday 
Coaches Choice of Stability, Skills & Drills
Formats:
EMOM, AMRAPs & Chippers
with 1 Part Strength Movement Pattern
​

0 Comments

    Porgrammer

    Chris Giesking

    Archives

    November 2017
    September 2017
    July 2017
    June 2017
    May 2017
    April 2017
    March 2017
    February 2017
    January 2017
    December 2016
    November 2016
    October 2016
    September 2016
    August 2016
    July 2016
    June 2016
    May 2016
    April 2016
    March 2016
    February 2016
    January 2016

    Categories

    All

    RSS Feed

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


Thanks for signing up!

Join Our Email List!

Sign up to get interesting news and updates delivered to your inbox.

By submitting this form, you are granting: Mi5 Fitness, 17630 Juniper Path, Suite F, Lakeville, Minnesota, 55044, United States, http://www.mi5fitness.com permission to email you. You may unsubscribe via the link found at the bottom of every email. (See our Email Privacy Policy for details.) Emails are serviced by Constant Contact.

Contact Us 
952-378-4348
​Info@mi5fitness.com

Click Here to Read Our Privacy Policy

"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