Mi5 Fitness | Crossfit Lakeville
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Mi-Strength

11/30/2016

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Warm-Up
Mobility - Glutes and Hamstrings
Dynamic Flexibility 

Activation 
3 sets of:  10 Banded Good mornings
                       5/5 Plank and reach to ceiling (Alt arms) 
                       10/10 Lateral Lunges 
                        10/10 Lying Leg Drops (Focus on low back tight to floor) 

Strength - Upper / Lower   (20 Minutes your determine time based on the class) 
4 x 6 - BB DeadLifts (Turf) 
4 x 8/8 - DB Single Arm Shoulder Press (DB Rack) w/ blue pads
4 x 1-2 - Wall Walks (Black Wall) 
4 x 10x10 - Side Plank w/ Row (Rig) 

Strength - Partner
Group A - 3 sets
P1 - Wall Sits 
P2 - Lunges to Curl the length of the turf 

Group B - You Go, I Go 
3x Each Partner
P1 - DB Farmer Walk Down & Back 
P2 - Plank Hold 



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November 16th, 2016

11/16/2016

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Warm-Up
Mobility - Ankle & Quads
Dynamic Movements

Activation
20/10 - work & rest x 3 
  • Plank Push-ups
  • Lateral Lunges 
  • 3 Sec . Negative TRX Rows

Strength Group A - 10 minutes (Goal 3x) 
  • DB Lunges (Length of turf next to Rig) + Farmer Walk Back 
  • KB Rope Pull + Sprint Rope Back 

Strength Group B - 10 Minutes (Goal 3x) 
  • 10/10 - 1 Arm TRX Rows 
  • 15 - SB Lying Leg Curls 

Strength Group C - Partners go together (Perform 1 group then move to the next) You go I go style but not for speed

​DB  Seated Curls 3 x10 
then
SB Stir the Pot 3 x 10/10
then
Box or Ring Dips 3 x 10 
then
Med Ball Russian Twists 3 x 15/15 


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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
    • Our Facilities
    • Meet Our Staff
  • Join Mi5
    • Get Started
    • Drop In
  • Schedule
  • PROGRAMS
    • CrossFit Lakeville
    • Classes
    • Personal Training
    • Nutrition Coaching
  • Contact
  • Mi5 Members