Mi5 Fitness | Crossfit Lakeville
  • 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

Mi-Strength 

1/30/2017

0 Comments

 
Warm-Up
Mobility - Ankles/ Quads / Lats
Dynamic - Coaches Choice

Activation / Skill
8 min

Kipping Practice 3 x 10
Bear Crawl Slow 3 x 1 length of Turf
Couch / Wall Stretch 3 x 30sec/side

Strength A
EMOM12
A1 - Seated Straight Leg Monster Band Pull-Downs - 15 (Rig)
A2 - RFE Split Squat - 6/6 (Benches Across Turf)
A3 - KB Plank Push Pull - 6/6 (Edge of Run lane)

Strength B
EMOM9

B1 - 30 Sec Iso-Chin-Up Hold
B2 - KB HVY Lateral Lunges - 8/8
B3 - Sliders Knee Tucks or Pikes - 10

Finisher
3x
Lunge the Turf (Long way) 1 way - body weight
10 - Pull-Ups (Banded or Free Kipping)

2x
100 Jump Ropes
20 MB Sit-Ups to Press
10 MB Slams

3x
150m Row - Max Effort!
10 Push-Ups (3 sec negative to bottom)
0 Comments

Mi-Strength

1/27/2017

0 Comments

 
Warm-Up
Mobility - Shoulders & Hips 

Activation 
Tabata - 20/10 x 8 
Shoulder Taps & Floor Bridges

Strength A 
12 Minutes 
A1 - DB Incline Bench Press 4 x 8
A2 - 2 Arm Cable Low Rows 4 x 10-12

Strength B 
12 minutes 
B1 - BB Step-Ups 4 x 6/6
B2 - SDHP 4 x 8 

Strength C - Finisher
C1 - Max Pull Ups or Chin-Ups
C2 - Heavy Sled Push 
C3 - Farmer Carry Series: 
          1st - Double Arm
          2nd - Single Arm (Right Down/Left Back)
          3rd - OH Carry (Right Down/Left Back)
0 Comments

Mi-Strength (Wed Night)

1/25/2017

0 Comments

 
Warm-Up:
Shoulder Mobility (2 exercise) & Quick Dynamic


Activation: Tabata 20/10
  • Shoulder Taps & Floor Bridges
Strength A - 10 minutes
A1 - BB Bench Press [ 10 min to establish a 4-6 rep max bench]


Strength B - 10 minutes
B1 - DB Step-Ups 4 x 5/5
B2 - Sumo Deadlift High Pull 4 x 6 (should be heavy)


Strength C - All together - 10 Minutes
C1 - Chin-Up/Pull-Up Strict or Banded Max effort
C3 - Heavy Sled Push 1 length of turf

Finisher - Farmer Carry Ladder - 5-10 minutes
50 Jump Ropes (always do this before each round)
then
RD1 - 2 Arm Farmer Carry (barn door and back)
RD2 - Single Arm Farmer Carry (Right down, Left back)
RD3 - 1 arm overhead, 1 arm at side


0 Comments

Mi-Strength

1/23/2017

0 Comments

 
Warm-Up
Mobility - Shoulders, wrists & hips
Dynamic - General Warm-Up

Activation
2 rounds of:

Tempo Goblet Squats - 10 x 3 second bottom hold
CrossOver Symmetry Rev Flys - 15x
OH 1 arm DB Walk Turf (right down / left back) - 1x

Workout A
A1 - BB/KB Front Squat - 5 x 8
A2 - Turkish Get Up - 5 x 1 (right & left)

Workout B
"Circuit" - Work for 15 minutes

B1 - Seated Cuban DB Press - 10x
B2 - Heavy Sled Push - 1 length
B3 - BB Inverted Row - MMF
B4 - Sprint 1x Down and Back

Core Finisher
Tabata - 8 rounds
V-Up , roll over, Superman, roll over repeat

​
0 Comments

Mi-Strength (Wed Night)

1/11/2017

0 Comments

 
Warm Up
Mobility - Shoulders, Chest 
Dynamic-coach choice

Activation
STRENGTH TEST TODAY!

** Choose 2 of the following and perform. We will continue this all month to keep adding more time for members to test strength: 

• UNBROKEN single jump rope
• 2 Min air squat 
• Max Unbroken Push- ups (chest has to touch yoga block to count!)
• Max STRICT chin or pull ups
• 250 m Row test *4 rounds. Record each time for 4 rounds
• 2 minute knee grab sit ups
• Iso Chin up or pull up HOLD
• Unbroken ring dips
• CORE testing (can you do skin the cat, L sit, TTB)
- How Many or How Long?

WORKOUT
Split into 2 Groups switch after 7 min

Strength 1A
EMOM7 
4 Heavy DB Snatches then lunge to the Edge of the turf by the rig and lunge back to the blue line With DB (Coach's note: put these people on the blue line facing the squat rack with their DB to start ) 

Strength 1B
EMOM7 
Barbell Good mornings - 8 reps
(Coach's note: Put these people facing the flag with their BB) 


Strength 2
(Everyone Together)

Superset Circuit 
5 sets
5x BB Bench Press
5X5 Single Leg Dead Lift (DB, BB or KBs) 
15 Ab dolly roll outs 

Finisher = Mobilize as a group after 
0 Comments

Mi-Strength

1/9/2017

0 Comments

 

Warm up-coach choice
Dynamic-Slow to fast general movements

10 plate burpees
10 Lateral lunges off plate
10 plate press
1 arm farmer carry with plate (down and back, switch arms)


Strength 1 EMOM X10 minutes
3-5 SQUATS
Something HEAVY BB, 2 KB, 2 DB



Strength 2

B1) Cossack Squat- light DB or KB
6-8/leg work on keeping heels down

B2) Weighted Plank hold 30 seconds

B3) Plank to push up 8-10

3-4 sets

Strength 3
C1) 3-5 Weighted pull ups

C2) ring dip hold or 5-8 STRICT dips

3-4 sets

Strength 3 “Work Hard, recovery harder”*** I want to somehow have this type of finisher every Monday
****(Leave enough time for all this)

2 min band split stretch agains wall
10/10 empty bar dead lifts
20 Cat/Cow
20/20 hip circles (o all 4’s)
10 push ups with scapula retraction
Jog 4 laps
1 min/leg pigeon pose
10/10 single leg drops with band underneath your low back:)

0 Comments

Mi-Strength (Wed Night) 

1/4/2017

0 Comments

 
Wednesday Strength
clock runs at the start of the EMOM and does not stop. Some members will be able to get ahead and work faster, some can take more rest as needed


Warm up-shoulders, chest
Dynamic-coach choice




STRENGTH TEST TODAY AND FRIDAY
Choose 2 of the following and perform both today and Friday. We will continue this all month to keep adding more time for members to test strength


-UNBROKEN single jump rope -2 Min air squat
-Push ups (chest has to touch yoga block to count!) -STRICT chin or pull ups
-250 m Row test *4 rounds. Record each time for 4 rounds -2 minute knee grab sit ups
-Iso Chin up or pull up HOLD -Unbroken ring dips -CORE testing (can you do skin the cat, L sit, TTB
-2 min TTB -2 minute pull up -Flexibility testing (lets see what works best here)






EMOM X 15
Min 1-30 seconds ROW
Min 2-Bear crawl down turn, crab walk back
Min 3- 5 ring dips or iso hold for total of 40 seconds
Min 4- 20 Banded chest press
Min 5- 8-10 STRICT 2 KB or DB Press


Rest 2 minutes (clock still going)


Complete the following


3 sets
8-10 BB Good Mornings
8-10 DB Chest press *from the floor
10/side plank and reach-work on shoulder mobility


AFTER EACH ROUND ADD WEIGHT


Rest 2 minutes


NOT ALL MEMBERS WILL FINISH THIS


-30 second HS *ability level
-30 mountain climbers *mobility
-30 plank dips
-20 Single leg dead lifts (BW) *work on balance and keeping hips DOWN
-20 KB Swings
-20 KB Goblet squats
-10 Wall sit DB press *light weight
-10 Wall Balls
REPEAT if you get done and there’s still time on the clock


10 min time cap* After 10 minutes, no matter where you are, come back and finish last 5 min circuit


5 MINUTE AMRAP "SINGLE FINISHER
-20 jump ropes PER LEGS
-20 pulls on the rower *PER ARM
-5/5 Renegade Rows
-30 second 1 arm push up hold

0 Comments

Mi-Strength

1/3/2017

0 Comments

 
Warm up-hip and ankle mobility


Dynamic-coach choice, make sure and include these movements


1) cossack squat kettlebell
2) Calf raises off plates




Strength 1-“Time to build” ~12 minutes Reps of 5
*TAKE YOUR TIME
*Focus on full reps and ROM


A1) 2 KB Front squat
A2) 1 arm up, 1 arm down kb carry turf and back






Strength 2 “Stability creates strength”


B1) Cossack Squat- body weight or light DB
10/leg work on keeping heels down


B2) Push up with side plank reach
1 push up, 1 side plank on each side-10-12 per side


B3) 30 seconds balance work


3-4 sets




Strength 3 “Work Hard, Recover Smarter"


2 min band split stretch agains wall
10/10 empty bar dead lifts
20 Cat/Cow
20/20 hip circles (o all 4’s)
10 push ups with scapula retraction
Jog 4 laps
1 min/leg pigeon pose
10/10 single leg drops with band underneath your low back:)
0 Comments

    Author

    Write something about yourself. No need to be fancy, just an overview.

    Archives

    September 2017
    August 2017
    July 2017
    June 2017
    May 2017
    March 2017
    February 2017
    January 2017
    December 2016
    November 2016
    October 2016
    September 2016
    August 2016

    Categories

    All

    RSS Feed

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


Thanks for signing up!

Join Our Email List!

Sign up to get interesting news and updates delivered to your inbox.

By submitting this form, you are granting: Mi5 Fitness, 17630 Juniper Path, Suite F, Lakeville, Minnesota, 55044, United States, http://www.mi5fitness.com permission to email you. You may unsubscribe via the link found at the bottom of every email. (See our Email Privacy Policy for details.) Emails are serviced by Constant Contact.

Contact Us 
952-378-4348
​Info@mi5fitness.com

Click Here to Read Our Privacy Policy

"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