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Mi-Strength

8/23/2017

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Warm-Up
wrist and forearm plank moves

​Mobility-use the ledge or box and LAX ball your triceps



AFTER front rack position testing:)


Activation-40/20 A1) two finger front rack bb hold:) A2) Wheel ab roll outs-great to brace core and lengthen triceps


Strength 1- heavier than last week:)
5 sets
3;1x1 tempo- take 3 legit seconds to get down to the bottom-PAUSE 1 second, and stand right up

*You CAN use 2 heavy KB if they can maintain position. This is actually harder than a barbell. Have them notice the weight they are starting at! 25s okay next week 35s. This will be a huge focus not to just “pick random” weights





Strength 2-Weighted Walking lunges 4 sets 5/6 each leg


Strength 3-3 sets
HEAVY FARMER CARRY 100 m
Hanging knees to chest (weighted or slower or have them reach to their necks instead of bottom of the chest) to make it more challenging 8 reps


Fun group game at end:)
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Mi-Strength

8/21/2017

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Warm Up
Squat movement prep 
Ankle rotations, band active leg raises,  high kicks, side kicks-using the rig

Activation
https://www.youtube.com/watch?v=G2VV13DVHdU#action=share These 3 moves to prep

Strength 1
BACK SQUAT 
4 sets X 5 reps (tempo: 51X1) 

Strength 2
Weighted Step ups 4 sets 5/5 use bb, 2 kb, 2 db up and shoulder level 

Strength 3
C1) Moderate weight with great form underhand bent over rows 4 sets x 6 reps 
C2) MB on shin slow control crunches 4 x 10

Recovery
Group 100 m walk and stretch at the end 
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Mi-Strength

8/17/2017

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BACK SQUAT DAY
Warm Up  
Booty band series front back, side to side, lateral, ACTIVATE those glutes


Dynamic/Activation 
3 rounds x 10 

-Back squat to a MB reps are SLOW and controlled.
Don’t BOUNCE off the MB 

-Bear crawl  (down and back) again, slow and controlled
-Inch worms
-Broad jumps (down and back)
-On all 4’s, hip circles each direction 

Strength 1
BACK SQUAT 3X5 HEAVY 
Work up to heavy sets of 3X5 using 5;1x1 temp YUP 5 seconds down, pause 1 second, stand up
Work in partners for counting tempo and checking form. If you are unsure, use a MB as a gauge. 

Strength 2
Front Rack back lunges* If glutes are having troubles being activated, use a plate for the front foot. 
4 sets of 6/6



​
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Mi-Strength (Wed Night)

8/15/2017

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BACK SQUAT DAY
Warm Up  
Booty band series front back, side to side, lateral, ACTIVATE those glutes

Dynamic/Activation 
3 rounds x 10 

-Back squat to a MB reps are SLOW and controlled.
Don’t BOUNCE off the MB 

-Bear crawl  (down and back) again, slow and controlled
-Inch worms
-Broad jumps (down and back)
-On all 4’s, hip circles each direction 

Strength 1
BACK SQUAT 3X5 HEAVY 
Work up to heavy sets of 3X5 using 5;1x1 temp YUP 5 seconds down, pause 1 second, stand up
Work in partners for counting tempo and checking form. If you are unsure, use a MB as a gauge. 

Strength 2
Front Rack back lunges* If glutes are having troubles being activated, use a plate for the front foot. 
4 sets of 6/6




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Mi-Strength

8/14/2017

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Warm Up
Frog hops--- air squats—broad jumps----plank to push up for tricep and shoulder mobility-single jump ropes
2-3 rounds of higher reps


Mobility/Activation 
After they’ve broke a sweat 1) wrist and 2) tricep mobility


40/20 (4 rounds)
-Hold 2 kb in front rack position and cat/cow with the finger tips pointed back towards the face


20/10 4 rounds
-Farmer carry and – Banded high pulls or low to high band stretch




STRENGTH 1 (TEMPO AND HEAVY)
Warm up to heavy enough weightJ


FRONT SQUAT
5 sets
3;1x1 tempo- take 3 legit seconds to get down to the bottom-PAUSE 1 second, and stand right up


*You CAN use 2 heavy KB if they can maintain position. This is actually harder than a barbell. Have them notice the weight they are starting at! 25s okay next week 35s. This will be a huge focus not to just “pick random” weights


60-90 second of rest in between.


Strength 2
Front rack RFE lunges. You can use bb or 2 heavy db or kb. Try not to just “rest” completely on the shoulders if they are using db or kb. Have rear foot elevated. Higher is not betterJ Front rack position is better.


4 sets of 6/6 each leg
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Mi-Strength (Wed Night)

8/2/2017

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Warm Up
Mobility - 2 Hip Stretches
Dynamic - Coaches Choice

Activation
2 Rounds

Side Plank Hold - 30 Sec
Side plank Hold - 30 Sec
BB Good Mornings - 10

Workout 1
1 leg BB RDLs - 8/8
DB Bentover Rows - 10

Workout 2
“Holds”  - Perform 1 heavy farmer carry between each group

A - accumulate 2 minutes in a front rack Double or single KB Hold

B - accumulate 2 minutes in a hanging L-sit

C - accumulate 2 minutes in a wall sit hold

Workout 3
7min AMRAP

7 Wall Balls
10 KBS
7 Push-Ups
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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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CrossFit Journal: The Performance-Based Lifestyle Resource
  • Home
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