Mi5 Fitness | Crossfit Lakeville
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Mi-Interval

2/23/2017

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Warm up-longer than normal
Focus on whatever is sore




Dynamic-nice long dynamic


Activation
Pull up form
Kipping, butterfly, strict, jumping


Station 1
2000 calorie Row
10 TRX Rows
5 pull ups *ability level




Station 2
Box jumps x10
Box Dips X 8
Sit outs 6/side
180 squats X4
burpees X2:)


Repeat as long as it takes last person from station 1:)




Group Station 3
Fun shuttle relays:)


Stretch at the end as a group

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Mi-Interval

2/16/2017

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Warm-Up
General Dynamic & Mobility (feet calf ankle)

Activation
Coaches Game

​Part 1
3 rounds of:
Max Cal Row - 1 min
Max Med Ball Clean - 1 min
Max Sit-Outs - 1 min
Rest - 1 min

Part 2
Group A
7 min AMRAP (Turf)
10-8-6-4-2 reps
Med Ball Push-Ups
Lunge to other side
Med Ball Sit-Ups

Group B
7 min AMRAP (lane)
7 - 6 - 5 - 4 - 3 - 2 - 1 reps
DB Bent Over Row
DB Dead Lift
DB High Pull
DB Curl
DB Press
+ 1 Sprint after each round

Finisher
Partners - You Go I Go
3x - P1 Wall Sit
P2 Shuttle Run
3x - P1 Max Chin Up Hold or TRX Invered Row Hold
P2 Burpees
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Mi-Interval

2/9/2017

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Warm-Up
Mobility & Dynamic Movements

Workout 1 - 25 Minutes to Complete!
2 rounds of:
10/10 - DB 1 arm Push Press
10/10 - Sit-Outs
20 - KB Swings
10/10 - KB Plank Push & Pull


3 Laps

2 rounds of:
15 - SDHP
15 - Sit-Ups
15 - KB Swings
15 - Superman Push-Ups


3 Laps

2 rounds of:
5/5 - 1 Arm DB Thrusters
10 - Double leg drops lying
5/5 - DB Lateral lunges
10 - KB Squat transfers


3 Laps

then... until time is finished....

10....1
Wall Ball
&
Knee Grab Sit-Ups


Finisher - Partner Teams
  • 1x each - P1 KB Front Rack Hold while P2 Rows 20 Calories ​
  • MB Run 2 Laps (1 carries, 1 hold plank)
  • 1x each - P1 Wall Sits while P2 Lunges 20m
  • MB Run 2 Laps (1 carries, 1 hold plank)
  • P1 - 50 Knees to Chest P2 - Hangs and Hold
  • Turf Cones: Lunge 5m, Press 5x repeat this 8x (Together)
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Mi-Interval 

2/7/2017

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Warm-Up
Mobility & Dynamic Coaches Choice

Activation
3 rounds of: 
250m Row 
1 Bear Crawl to Crab Walk (10m)
10/10 - Med Ball Lateral Wall Toss 

Part 1 
12 minutes get as far as possible (always start back at top with each new new group): 
  • 2 - Lunge across turf and back 
  • 4 - DB  Thrusters
  • 6 - DB Renegade Rows
  • 8/8 - DB Hop Overs 
  • 10 - DB Sprint Carry transfers (with DB then without, repeat) 

Part 2 
10 Minute EMOM of: 
  • 10 - Banded Sprint Starts
  • 10 - DB 2 Arm Snatches 

Part 3 
8 Minute Chipper - Goal is get to the end and perform Max Double or Single Unders 
  • 40 TRX Rows
  • 30 KB Swings
  • 20 Push-Ups
  • 5/5 Step Up Lunges 
  • MAX Double or Single Unders 

Part 4 
If time - Group Core Work

​
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Mi-Interval

2/2/2017

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Warm-Up
Mobility & Dynamic Flexibility

Workout - "Super Circuit"
45 seconds work - 15 rest x 2 (First round)
30 seconds work - no rest (Second round)

Plate Transfer (across turf, go back get the next plate)
Wall Balls

Plate Push
Plate Reverse Lunges (Off plate)

Band High Row to Straight arm row
Box Jumps

Bosu Sit to Stands
Bosu Lateral Overs Quick feet

KB Swings
KB Lateral Hop Overs

Row or Bike
Ab Dolly

High Low chop Right
High low chop Left

Battle Ropes
Seated Battle Rope overs

KB Front Rack Hold
Med ball Sit up Transfer

Wall Sit - Bicep Curls
TRX Tricep Extensions
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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