Mi5 Fitness | Crossfit Lakeville
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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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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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  • 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