Mi5 Fitness | Crossfit Lakeville
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Mi-Interval

1/26/2017

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Warm-Up
Mobility & Flexibility 

Activation - Partners
A - Partner Monster Band Series 
B - 20-10    Work/Rest
                1. Lateral Cone Hops & TRX Rows 
                2. 1/2 BOSU Burpee to Press  & Posture Sit-Ups
                3. Speed Ladder & Kipping Swings on Rack 
                      
Workout - AMRAP Work for 30 Minutes - Perform each group 2x then move on 
A. 30 Battle Ropes  and  10 Bicycle Abs x 2 
B. 10 Box Step-Ups  and  40 Jump Ropes x 2 
C. 30 DB Push Press  and 1 OH Med Ball Run Lap x 2 
D. 10 Total Rev Lunge to Bicep Curl  and  30 Mountain Climbers per leg x 2 
E. 1 Rope Climb  and  10 Med Ball Cleans  x 2 
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Mi-Interval

1/23/2017

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Warm-Up
General Dynamic 

Activation
Tabata 20/10 x 8 
  • Med Ball Partner Tosses

Workout Group A
3 minutes on 2 minutes off x 4
20  KBS
10 Knees to Chest or TTB 
Max Burpee Box Jumps or Burpee Plate Overs 

2 Minutes Reset

Workout Group B
3 minutes on 2 minutes off x 4
14/10  Cal Row 
15 Wall Balls
Max Hollow Rocks 

Finisher - Partner Up
4-3-2-1-2-3-4 reps
Plate Push you go I go 

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Mi-Interval

1/20/2017

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Warm up-ankle, hip mobility
Dynamic-Movement fix before and after workouts (QUICK-long workout today)




AMRAP 1
7 minutes


5/5 pistol squats
5 Ring dips (can use bands)
weighted bear crawl (you can use sand bags or use DB as you crawl)
5 Calorie Row (HARD AND FAST)
5 DB lunge matrix (back, forward, lateral, curtsy)


REST 2 MINUTES
REPEAT AND CHANGE to 3 reps (7 minute AMRAP)


REST 2 minutes


REPAT AND do 5 reps ( 7 minute AMRAP)






(~26 minutes of work)




GYMNASTICS FINISHER (~8-10 minutes)


Work on movements ABILITY LEVEL


-Muscle ups
-Ring Holds
-Kipping
-Skin the cat/front lever

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Mi-Interval

1/5/2017

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Warm-Up
General Dynamic & Mobility

Activation-longer 10 minutes general movements


Workout - 2017 is YOUR YEAR
TRUE INTERVAL DAY -Split up group and start different places



20/10 for 20 minutes (little under 20 minutes, 5 different movements)
TAKE A BREAK for 1 MIN after every 8 rounds




A) cone hops and inch worms
2:40 total work


8 rounds, rest 1 minute


B) HS/Parallet HOLD and Seated, feet out, overhead light db press
2:40 total work
8 rounds, rest 1 minute


C) Single leg jump rope AND Air Squats
2:40 total work
8 rounds, rest 1 minute


D) ROWER


E) Iso chin up hold AND bear crawl




Group Finisher
ALWAYS START BACK AT THE TOP
1) 1 lap run
2) 3 pull ups
3) 5 push ups
4) 7 wall balls
5) “sliders” just down the turf
6) Row/Bike 10 pulls
7) 10 Sit outs
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Mi-Interval

1/3/2017

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Warm-Up
Mobility & General Dynamic

​Activation
Relays - coaches choice

​Workout
EMOM/Circuit Style 1 min goes , complete the task / 9 min total per group then 2 minute recovery & switch to next group.
​
Group A

Min1 - Goblet Step Ups - 8/8
Min2 - RFE Split Squat - 6/6
Min3 - Wall Balls - 12

​Group B
Min1 - 2-3x plate push across and back on turf (short way) + 5 plate Burpees
Min2 - 5 DB Curl Press + 5/5 DB renegades per arm
Min3 - Rev Lunge off Plate 5/5

Group C
Min1 - 12 Jumping Pull-Ups , keep hands on Bar stand on plate or box-WORK ON GOING UNBROKEN
Min2 - 2x Down & Back Across Turf (short way) DB Farmer Carry + 2 Sprints
Min3 - SB Tucks 10-15

​Finisher
Get as far as possible up the ladder in 5 min
5/6/7/8/9/10/11/12/13/14/15 .... TRX Rows & Knee Grab SitUps
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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