Mi5 Fitness | Crossfit Lakeville
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Mi-Interval 

6/16/2016

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Warm-Up
Mobility - Top 3 stretches
Dynamic - Line & shuttle drills

Activation
20/10 - Tabata format (2x each group) 
  • Cobra Hold
  • 4 MTN climbers + 1 Push-Up
  • Side Lunge with knee drive
  • Squat Jumps
  • Side Plank R & L
  • Burpees

Workout: Part - 1 
60 sec Work / 15 sec rest / 30 sec Work / 15 sec rest  x  2
A1. Side Plank (60 sec)
A2. Band Rotation (30 sec) 

B1. Russian Twists
B2. Lateral Toss

C1. Lying Leg Lift hold
C2. Reverse Crunches

D1. Med ball Burpee w/ Sit to stand
D2. Wall Sits

Workout: Part -2 
Partners: Complete....(Split reps between each other)
400m Run
then..
50 Double Unders
40 Wall Balls
30 Med ball Sit-Ups
20 Pull-Ups
10 Burpee Over Box 


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Mi-Strength (wed night)

6/15/2016

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Warm-Up:
Mobility - Shoulder, Hips, Ankles
Dynamic Group movments


Activation - Lets Move!
Every 30 seconds on the 30 second x 6 per group
A. 5x MB Clean + 2 Sprints
B. 4x4 Sit-outs + 1 Sprint


Workout A 
E2MOM of: 
2x per 2 minutes: 
8/8 - DB Split Squats(foot on box, plate or bench)
& 
1x - Sled Push Down


Workout B
E2MOM of: 
8 - BB Bench Press
20 - KB Swings 




Partner split reps - 8 Min Cap of:
50 - TRX Rows
50 - Box Overs
50 - MB Sit-Ups
50 - Lunges
50 - MB Squats 

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Mi-Interval 

6/14/2016

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Warm-Up
Mobility - Pre work Hips & Shoulders
Dynamic - 100 Jump Rope
                         25 Push-Ups
                         250m Row
                         25 Sit-Ups
​                         100 Jump Rope

Activation
Partner Monster Bands

Workout: Time Cap 30 Minutes 
A.
250m Row 
20 HR Push-Ups
15 KB Swings 
50 Sit-Ups
B. 
12 KB Dead Lifts
10 Band Renegade Plank Rows
5 Burpees
25 V-Ups
C. 
8 Push Press
10 Med Ball Slams
12/12 Power Step-Ups
25/25 Plate Chops
D. 
25 Battle Ropes (Light)
15 Battle Ropes (Heavy)
20 Wall Balls 
10 Volcanoes
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Mi-Strength

6/13/2016

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Warm-Up
Mobility: Overhead mobility / Band mobility / Wall Angels 
Dynamic: Ladder Drills

Strength A
10/8/6/4/2/2 
A1. Squat
A2. Strict DB Press

Strength B
6-8 reps
B1. DB / KB High Rows
B2. DB Step -Ups
B3. Strict Tempo Push-Ups

Finisher - Obstacle Course
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Mi-Bootcamp (Saturday) 

6/11/2016

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Warm-Up
1. Floor Mobility
2. Dynamic Flexibility 
3. Activation - Hips / Shoulders / Core 

Part 1 
15 Minute AMRAP 
A1. - 2 rounds: 50 - Singles or 25 Doubles Jump Rope   &   15 - Air Squats
A2. - 2 rounds: 15 - Push Press  &   15 - KB Swings

Part 2 
15 Minute AMRAP
B1. - 2 rounds: 10 - Push-Ups (floor, TRX, parallette)   &  10 - ROW (bar, trx, rings, db) 
B2. - 2 rounds: 10 - MB Overhead Lunges  &  MB Cleans

Finisher
TBA - Hint...DB Thrusters (Start at 3 every 15 seconds and increase by 1 after each minute until you can't finish in the 15 sec time frame)  
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Mi-Strength

6/10/2016

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Warm-Up
Mobility:
1. Posterior Delts - LAX 
2. Lats - Foam Roller

Dynamic Flexibility - Ankles / T-Spine / Wrists

Activation 
2 rounds of: 
10 - Plank Push-ups
10 - Active Bar Hangs
2x - 8 Point Star / Side

Workout 
Group A - 10 minutes total 
1st - 5 minutes: 
  • 5/5 - HVY DB Step-Ups
  • 10 - DB High Pulls
2nd - 5 minutes: 
  • 8x - Find a Heavy Strict BB Press

Group B - 10 minutes AMRAP 
  • 1x Sled Drag & Push back
  • 8x - DB Weighted Sit-Ups

Group C - 10 minutes total
1st - 5 minutes:
  • 30 sec - Air Bike
  • 30 - Battle Ropes
2nd - 5 minutes:
  • 15m (Down & Back) - DB Lunges 
  • 10 - DB Dead Lifts 


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Mi-Interval 

6/9/2016

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Warm-Up
​10/10 - Shoulder Sliders
3 way - Active Leg Raises

Activation
40/20 - work/rest 
Ring, Box, or Parallet Holds
 and 
Knee Grab Sit-Ups w/twist

Workout
Part - A 
20 - Wall Balls
15/15 - DB Renegade Rows
10 - KB Cleans
5 - Strict Knees to chest
1 - minute cardio (Jump, Row, Bike)
3 rounds (record time and match it or beat it )

Part - B
​2 rounds of each group: 

30 /15 - work/rest (Iso holds + explosives)

B1. - Plank Hold
B2. - Explosive Push-Ups

B3. - Wall Sits
B4. - DB Thrusters

B5. - Active Bar Hangs
B6. - Kipping Explosive Pull-Ups or Ring Rows



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Mi-Strength (Wed/night)

6/8/2016

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Warm-Up
Mobility:
1. Posterior Delts - LAX 
2. Lats - Foam Roller

Dynamic Flexibility - Ankles / T-Spine / Wrists

Activation 
2 rounds of: 
10 - Plank Push-ups
10 - Active Bar Hangs
2x - 8 Point Star / Side

Workout 
Group A - 10 minutes total 
1st - 5 minutes: 
  • 5 - Strict Pull-Ups
  • 10x10 - Banded "Stir the Pot"
2nd - 5 minutes: 
  • 8x - Find a Heavy Strict BB Press

Group B - 10 minutes AMRAP 
  • 1x Sled Drag & Push back
  • 8x - DB Weighted Sit-Ups

Group C - 10 minutes total
  • 15m (Down & Back) - KB Front Rack Lunges 
  • 10/10 - Hip Lift Side Plank

Auxiliary - Finisher
Partner - "You Go, I Go" style: 
  • Wall DB Curls - 3 x 10 
  • TRX - Tricep Extensions - 3 x 10
or 
  • Ring Inverted Rows - 3 x 5-10 reps (based on ability levels) 
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Mi-Interval

6/7/2016

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Warm-Up
1. Mobility
2. Dynamic Flexibility

Activation
20/10 - work/rest
A1. - Plank Push-Ups 
A2. - MB Run in Place

B1. - Push-Up w/ Roation
B2. - MB Side Lunges

Workout
"Chipper Style" - 3 groups/ finish a group then move on!
35 minute time cap: 

(Group A)
2x
Row - 2 minutes
then...
1 round of: 30 sec - Box Jumps / 30 sec - Alt. DB Press  / 30 sec - Hollow Rocks

(Group B)
2x
Run - 400m
then...
1 round of: 30 sec - Battle Ropes / 30 sec - Wall Balls / 30 sec - MB Jackknifes

(Group C) 
2x
Bike - 1 minute / Box - 1 minute
then...
1 round of: 30 sec - Jumping Pull-Ups / 30 sec - KB Swings / 30 sec -Plank Hip Rolls

​
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Mi-Strength

6/6/2016

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Warm-Up
1. Mobility - Squat / Hinge / New Drills
2. Dynamic Flexibility  - Green Bands

TESTING - 2 minute Sit-Up test
  • Heels together, touch shoulder blades to floor, touch toes (elbows past knees)

Workout
10 minute Circuit of: 
A1. - Squat 10/8/8/6's
A2. - Palms Up Bentover BB Row 10/8/8/6's
A3. - Stir the Pot x 20 reps

EMOM - 10
B1. - Deadlift - 10x
B2. - Band Hold or Chin-Up Hold - 30 sec

Metabolic Finisher
20/16/12/10 reps of: 
  • Single Leg Squat
  • Plank to Push-Ups
  • Ring Dips or Box Dips
  • Reverse Crunches


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    Programmer

    Chris Giesking
    ​chris@mi5fitness.com

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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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