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

September 18th, 2017

9/18/2017

0 Comments

 
Warm-up
Dynamic line Drill 2x
+
5 reps after each line drill sequence
(toe touch , Squat, lift arms, stand "stretch")
- i.e. Squat Warm-Up

Activation
EMOM10
Min 1 - Goblet Squat Hold 20 sec + 5 push-ups
Min 2 - Max strict Pull Ups or Chin Ups

Strength 1
A. Front Squat
Pre-Sets - 2 to 3 warm up sets ... then
Set 1: 3 reps @ 70%
Set 2: 3 reps @ 80%
Set 3: 3+ reps @ 90%
Of your 90% !

Strength 2
B1 - 1 arm DB Step Up to rev Lunge 3 x 5/5 (right & left)
B2 - DB Mechanical Advantage Drop Set Bench
3 x 6/8/10
6 reps Seated OH Press
8 reps incline bench
10 reps flat bench

**(perform all 3 bench exercises in a row) (adjust bench, then go right into next exercise with little to no rest)
*** Use sane weight for all 3 exercises
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