Mi5 Fitness | Crossfit Lakeville
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Mi-Strength

6/30/2017

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Warm Up and Activation
General Dynamic &
Prep for Deadlifting
3 rounds of:
Good Mornings 10x
Pigeon 30 sec R&L
Side Plank Hip Lifts 10x10

Strength 1 - 15 min
A1 Work to a heavy 6 rep Deadlift
A2 DB Incline Bench Press 8x
rest 1 min between sets

Strength 2 - AMRAP 15
B1    10x10 - Seated on Floor with legs straight 1 arm cable machine rows 10x10 
B2    KB - Goblet Hold Step Up 6x6 
B3     10 - Slide pikes (Turf) 
B4     10 - Stability ball leg curls

Strength 3 - AMRAP 5
-goal is to keep moving back and forth

KB Curls 10 (1 KB hold and handle bell down)
Monster band tricep push downs 12-15

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Mi-Strength (Wed Night)

6/28/2017

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Warm Up and Activation
General Dynamic & Prep for Deadlifting
3 rounds of:
Good Mornings 10x
Pigeon 30 sec R&L leg
Side Plank Hip Lifts 10x10

Strength 1 - 15 min
A1 - Work to a heavy 6 rep Deadlift
A2 - Plate Push-Up 6x
rest 1 min between sets

Strength 2 - AMRAP 15
B1 - 3 Rope Climb (Standing to lying leg straight stay strict) 
B2 - KB 1arm Front Rack Step Up, slow negative drop 6x6 
B3 - 10 - Slide Pikes 
B4 - 20 SB Bridge Hip Lifts  (Shoulders on SB) 

Strength 3 - AMRAP 4  "Pump it UP" - goal ...keep moving between both exercises
KB Curls 10     (1 KB hold with 2 hands at handle, bell down)
Monster band tricep push downs (on rig) 12-15

Cool Down 
Stretching
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Mi-Strength

6/26/2017

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Warm Up
Mobility & General Dynamic

Activation
Movement prep drill for Front Squat and Hang Clean

Strength 1 - “Super Set” -15 min
Front Squat 8-8-6-6-3 reps
OH Plate Lunge 5 x 20m (Turf Length)
Rest 1.5 min

Strength 2 - “Giant Set” - 15 min
+ Start with BB or DB Hang Power Clean - 5 reps at ability level try to build on weight
then perform A1, repeat HC then A2,
then perform HC then A3 etc.
A1 - Pull Ups - Max reps
A2 - Wall Balls - 15
A3 - MB Hollow Rocks - 10
A4 - Bike - 10 Cal

​Strength 3 - w/partner 3 sets
20 sec chin up hold
5 partner hamstring plyo push-ups
​
Cool Down
Group Floor Stretches
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Mi-Strength

6/21/2017

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Warm Up
Dynamic Flexibility 
Coach's Choice

Activation
3 rounds of: 
10 - Dowel Dead Lifts (Hip Hinging) 
15 sec- MB Hollow Holds (Hold Ball) 
10/10 - Wall Planks (Face wall in push position, bring hands up on wall and back to push-up position) 

Workout 
Part 1:  (15 mins)
A1 - Dead Lift 10-8-8-6-6
A2 - Bottom up 1 arm KB Press 5 x 6/6    (Go light for control) 

5 - minute rest and explanation/drill

Part: 2  (15 mins) partner up to share equipment
B1 - Power Cleans - 5x (turf) 
B2 - Pull Ups  Max effort (try to match or be within one of previous set each time)
B3 - 1/2 Kneeling cable rotation w/ blue pad - 10/10 

Cool Down
Positional Stretching & Mobility Drills
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Mi-Strength

6/12/2017

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Warm-Up
Mobility & General Dynamic

Activation
3 rounds of:
1/1 - DB High Low OH Carry (Down & Back) (switch arms at barn)
20x - Band Rev Flys
30sec per leg Left- Step Ups

Strength 1
10 Min E2MOM of:
1/1 Turkish Get-Up + 1 Heavy Farmer Carry

Strength 2
6-6-6-6-6-6
BB Dead Lift + 1 - 20m Bear Crawl

Strength Finisher
w/ partner YouGo,IGo
2 x 20m - Lunge Turf Length - P1
                Wall Sit - P2

2 x 20 Hollow Rocks  - P1
          Superman Hold - P2

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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