Mi5 Fitness | Crossfit Lakeville
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Mi-Interval

8/24/2017

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Warm-Up
General Coaches Game to get them moving:)


Activation
Tabata 4 x 20/10
• 1/2 kneeling KB press
• KB Swings


Interval 1
Tabata x 2
• Burpee Pull-Ups :)
• Lateral step ups


Tabata x 2
• Alt DB Push Press
• Band Curl to press


Tabata x 3
• Banded Skiers
• Alt. DB Snatch


Tabata x 4
• MTN Climbers to chest
• Jump Squats with bands (put under feet and around neck)


Interval 2
10-9-8-7-6-5-5-3-2-1

Sprint down and back in gym OR 8 cal row/6 cal bike -THIS IS ALL OUT



10 - Core Pickem you can mix and match just pick 1movement after each sprint:)
• Hollow Rock Holds for 10 second
• Posture Sit ups
• Side Plank R & L
• V-Ups
• Super people



Time at the end:)
Group fun stretch /partner finisher
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Mi-Interval

8/16/2017

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Warm Up
2 rounds of: 
15 - SDHP (use KB or 2 db) 
15 - Knee grab Sit-Ups
15 - KB Swings
15 - Spiderman/spiderwoman Push-Ups


Mobility- Pick 2-3 moves to mobilize

Interval 1
"Bend it"
3 rounds of
5/5 KB or light DB pyramids
5/5 opposite arm opposite leg reach and try to grab behind you and stretch quads 
10/10 single arm thrusters 


REST 60 seconds…go right into 


Interval 2
200 m ROW
100 m WEIGHTED run
20 cal assault bike
100 m WEIGHTED run
50 burpees (yes, you read that right)
100 m weighted run
25 Wall balls
100 m run 

Rest 3 minutes and go right into 
1/2/3/4/5/6/7/6/5/4/3/2/1 of
plate push down and back short way=1 rep
STRICT push ups
and MB Crunches -toss up HIGH into the air and catch it 


GROUP STRETCH AT THE END
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Mi-Interval

8/14/2017

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Warm Up
Circle warm up- little longer than normal. 10 minute to get body moving and work out the soreness Dynamic-coach choice game- get them to know more about each other

Interval 1 
16 min AMRAP 4/4 steps ups (20-25 for ladies) 35-45 guys and 4 burpees 
REST 4 full minutes
Interval 2
200 single jump ropes—1 broad jump—175 single jump ropes——2 box jumps—150 single jump ropes—3 frog hops—125 single jump ropes—4 lateral lunges/side—100 single jump ropes—5 jump squats—125 single jump ropes—6 burpees—150 single jump ropes—7 jumping pull ups—175 single jump ropes—8 shoulder taps/arm—200 single jump ropes—9 wall balls 
Group Finisher
Tabata 20/10  - 8 rounds
-Mountain climbers and dolphin planks (on forearms into down dog) 


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Mi-Interval

8/10/2017

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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
30 KBS
15 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 knee grab it-ups


Finisher - Partner Up
4-3-2-1-2-3-4 reps
Plate Push you go I go
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August 07th, 2017

8/7/2017

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Warm Up
Mobility - T spine & Hips

Activation
Booty band series

Strength 1 
Front Squat - 8/8/6/4/2/16
Rest 1.5 min between sets

Strength 2 
Work for 10 minutes
A1 - DB Split Squat - 8/8
A2 - DB Renegade Rows - 5/5
A3 - 10 Hollow Rocks & 5 Supermans push-ups

Strength Finisher
Partners of 3
P1 - Front Rack Hold with KB (1 or2)
P2 - "Pace setter" Row 400m or bike 15 calls or Run 200m
P3 - 5 Air Squats - 5 Burpee - 5 Med Ball Squat Cleans (AMRAP until P2 is finished)
**Switch after p2 is done , each complete 3 full times through.
​
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Mi-Interval

8/2/2017

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Warm-Up
Mobility & General Dynamic

Activation
Group Med Ball Game / musical chairs

Pace Workout 1
15 - EMOM
  • 30 Sec Bike
  • 4x Plate Push Down & Back (short way over turf)
  • 50-75 Single Unders or 20-25 Double Unders

Pace Workout 2
3 rounds of:
10 hanging knee to chest or TTB
2x grapevine across to blue line and back
10 MB Cleans
4x grapevine across to blue line and back
10 sit - outs per side
6x grapevine across to blue line and back

Pace Workout 3
Each perform 2x
P1 - R. Side Plank hold
L. Side Plank hold

While P2 sets the time by sprinting, P1 is doing the side plank hold...

​P2 - 2 Sprints Down & Back while partner holds side plank position
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Mi-Interval

8/1/2017

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Warm Up
General dynamic movements outside at tires

Part 1
60-40-20 second goes no rest

Group A
BB Push-Press
Bicycle Crunches
Box Jumps

Group B
SDHP
Cones Drill
Jump Rope

Group C
Jumping Pull-Ups
MB Sprint Transfers
KB Leg Lifts

Part 2
Tire Flip Relay Groups of 4
2 and 2 you go I go

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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
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