Mi5 Fitness | Crossfit Lakeville
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Mi-Interval

9/19/2017

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Warm-Up

Mobility & General Dynamic

Activation
Booty Bands & Partner Med Ball Game

Pace Workout 1
16 min EMOM (switch each minute)
  • 30 Sec Bike
  • 3x Plate Push Down & Back (short way over turf)
  • 50-75 Single Unders or 20-25 Double Unders
  • 2x sprint to Barn Door

Pace Workout 2
3 rounds of:
10 hanging knee to chest
2x grapevine across to blue line & back
10 MB Cleans
3x grapevine
10 frog push-ups
4x grapevine

Pace Workout 3

"Grippy"
2000m Row - P1
Farmer Walk - P2
Plank Hold - P3
partner 1 rows as far as possible while partner 2 does 1 Farmer walk to 100m mark leaves KBs and runs back, Partner 3 hold the plank. Then P1 runs to get the KBs while P2 holds Plank and P3 Rotates to chip away at the Row. Goal get through the 2k row as fast as possible.
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Mi-Interval

9/14/2017

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Warm-Up
General Mobility & Dynamic
Coaches Game

Activation
Tabata Core Circuit - 20/10 x 3
• Stork Stance Hold (right foot)
• Kneegrab Sit-up - roll over - Supermans - roll back repeat
• Stork Stance Hold (left foot)

​Workout 1 - 3 x 6 min Goes
•
Run Lane
5-4-3-2-1 Mi5 Maker
1-2-3-4-5 Run Lap (stereo to barn door)

​• Turf
​ AMRAP
30 Battle Ropes
15 Sit-ups
7 Wall Balls

• Rig
EMOM 7
10 KB Swings or 5 KB Cleans
4 Box Jumps

Workout 2 - Sprint Relays (Groups of 3 or 4)
• round 1 (4x each partner) - MB Shuttle bring D & B
• round 2 (3x each partner) - 5/4/3 - MB Slams
• round 3 (2x each partner) - Bear crawl to Sprint back
• round 4 (1x each partner) - Sprint to 5 Burpees

​+ break 1 minute between rounds to explain next round

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Mi-Interval

9/12/2017

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Tabata / Chipper
Warm-up
50 Singles
10  Over Unders (Good Mornings)
10  Down Dogs to Cobras
50  Singles
4/4  Lunge reach to sky
4/4  Sampson stretch
4/4  Lateral lunge and reach over
50  Singles
10  I's, Y's, T's
5  Bear Crawl to Push Up
10x10 Shoulder Circles
10x10 Straight Arm Plank w/ rotation (right and left)


Mobility

1 Minute Banded hip stretch
1 Minute Foam Roll Lats


Interval 1

Metcon (8 Rounds for reps)
Tabata Smash
Tabata - Row (Max Cals)
Rest 1 Minute
Tabata - Sit-Ups or Ab Dolly
Rest 1 Minute
Tabata - DB Thrusters
Rest 1 Minute
Tabata - Jump Rope
Rest 1 Minute
Tabata - DB Lateral Lunges
Rest 1 Minute
Tabata - Push Up w/ Sit outs
Rest 1 Minute

* Perform 8 rounds of 20 /10 = 4 min of each group then rest 1 min and rotate on to the next exercise. Start wherever you would like.


Interval 2

Metcon (AMRAP - Rounds and Reps)
AMRAP 10 - Chipper
10 minute time cap:
Line Up at Rig...
1
1,2
1,2,3
1,2,3,4
1,2,3,4,5
1,2,3,4,5,6
1,2,3,4,5,6,7
1,2,3,4,5,6,7,8
repeat
.........................................

1-  Shuttle Sprint
2 - Burpees
3 - MB Squat Cleans
4 - MB OH Lunges
5 - Jumping Pull-Ups
6 - Down Dog Push Ups
7 -  MB Sit-Up
8 -  MB Rainbow Slams
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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
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    • Nutrition Coaching
  • Contact
  • Mi5 Members