Sunday, November 19 - Saturday, November 25

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Sunday, November 19 - Rest Day

Free Yoga at 6:00PM Tonight at CrossFit Prior Lake. All members and non-members are welcome, no previous experience required. Please bring a mat & towel if possible!

 

Mobility of the Week - To complete on your own at home or open gym.

Self assessment

  • 10 air squats + 10 push ups + 10 arm circles (forward and backwards) 

Smash w/ Foam Roller, Barbell or Lax Ball (1-2 minutes each)

  • Pecs
  • T-spine (upper back)
  • Lats
  • Triceps
  • Glutes
  • Hamstrings
  • Quads
  • Calves 

Resistance Band stretches -

  • Hamstring (15 reps each side),
  • couch stretch (40 seconds each side) 

Squat Test -

  • Hold bottom of squat 4 min total (hold in 30 sec intervals) 

Re-assess -

  • 10 air squats + push ups + arm circles 

 

Monday, November 20

Strength: 10 Minute MOMO

Push Press

  • 4 Reps at 70-75% of 1 Rep Max

WOD: 40-30-20-10 for Time

  • Wall Ball (14/20) (10/10)
  • Sit-Up
  • KB Swings (35/55)

*20 minute time cap. 

Strength - 6:30PM

  • 5 Hang Muscle Snatch + 5 Snatch Balance - 3 sets
  • 1 High Hang Snatch + 2 Hang Above the Knee Snatch - 5 sets
  • Snatch High Pull - 3x4
  • Wide Grip Pull-Up - 3x10
  • Glute Ham Raise - 3x10-12
  • Bounding Broad Jumps - 3x3

 

Tuesday, November 21

WOD: Deadlift 

  • 5x2

WOD: 3 Minute AMRAP (x3) for Max Snatch & Calories

3 Minute AMRAP

  • 90 sec. Max Power Snatch (93/135)
  • 90 sec. Max Calorie Row

*3 minute rest between each effort. There will be 2 scores; total max snatch & total max calories

 

Wednesday, November 22

HERO WOD: T.U.P. (compare to 7/11/17)

15-12-9-6-3 for Time

  • Power Clean (93/135)
  • Pull-Ups
  • Front Squat (93/135)
  • Pull-Ups

*HARD 30 minute time cap. 

Strength 6:30PM

  • Tall Jerks - 3x5
  • Narrow Grip Overhead Squat - 3x5
  • 1 High Hang Clean + 1 Hang [Above the Knee] Clean - 5 sets
  • Rack Jerks - 5x2
  • Press in Split - 3x5
  • YTW - 3x10
  • DB Row - 3x8

 

Thursday, November 23 - Happy Thanksgiving!

Join us at 8:30AM for the 5th annual "WODDLE Before You Gobble!" This is a bootcamp-style workout where members & non-members can attend. Standard drop-in fees apply to non-members. E-mail info@crossfitpriorlake..com to register any friends/family.

 

 

 

 

Friday, November 24 - Class at 9:30AM & 10:30AM Only!

Strength: 3 Rounds (not for time)

  • 10 Around the Worlds - Video Demo
  • 10 Barbell Good Mornings (33/45)
  • 10 DB or KB Alternating Weighted Lunges (35/55)

WOD: 21 Minute EMOM

Minute 1:

  • 10 Burpees to (25lb) Plate

Minute 2: 

  • 40 Double Unders

Minute 3:

  • 15 Goblet Squats (35/55)

 

Saturday, November 25 - Class at 8:30AM & 9:30AM. No Open Gym/Free Intro Today!

Partner WOD: Buy-In + AMRAP in 28 Minutes 

Buy-In

  • 100 calorie Row (alternate every 10 calories)

then in remaining time...

  • 40 Partner Wall Ball (14/20) (10/10)
  • 20 Partner Push-Ups w/ a Clap (view here)
  • 40 Partner Alternating Box Step Ups (20/24)
  • 20 Partner MB Sit-Ups (14/20) 
Posted on November 19, 2017 .