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Week of April 11th

4/9/2016

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Warm Up
Mobility - Focus on Movement Pattern of Activations & Strength
Dynamic Flexibility - 5-6 Drills & Focus on Balance & 3-5 Second Holds

Activation & Movement Drills
(Work for Quality - Stability & Control)
M -  Single Arm TRX Rows & Step Up to Balance (Power Step w Running Mechanics)
T -  Box Step Downs (5 second Neg)  & Pull Up Development (Negatives)  
W - Sprint Starts 4x (Tall, Crouched, 1/2 Kneeling, Lateral) 
TH - Jump Rope & Push Up Negatives (20-10)

Strength
3rd week of 3 weeks - Stability Focus (4 sets of 30-45 second work or 20 mins AMRAP)
M -  Squat Holds, Plank Holds & Farmer Carry  
T -  DB Step Ups & DB 1 Arm Rows
W -  KB Single Leg Dead Lifts & Stability Ball 1 Arm Press
Th -  Loaded Front RackLunges & Core Circuits (3 planes of motion)

Conditioning
New: Week 1 of 2 weeks (record times & scores)   
M - 2 Rounds of: 1 min Air Squats, 1 min Sit-Ups (no rest - record total)
T -  30 Burpees + 100 Jump Rope 
W -   400m Run, Rest 1 min, 200m Run (record total time)
TH - 5 Rounds for time of: 20 Band Chest Press, 5/5 Alt. Leg Lunge w MB Toss & 10m Bear Crawl 
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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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  • 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