Sunday, June 17 - Saturday, June 23

UNADJUSTEDNONRAW_thumb_466b.jpg

Sunday, June 17 - Rest Day

 

Mobility of the Week - All members are highly encouraged to attend weekly [free] Mobility class and/or perform this on your own at least 1x/wk. You can also break this workload up over the course of a few days.

Self Assessment - 

  • 10 OHS w/PVC and red band around knees/rig
  • 10 Wall Angels (view here)
  • 10 Hollow Rocks
  • 10 inch work push ups 

Smash/Roll -

  • Pecs
  • Lats
  • Upper Traps/Upper Back
  • Forearms
  • Quads
  • Glutes
  • Adductors
  • IT band/TFL
  • Calves (1-2 min)

Bands/Stretches -

  • Hip Grinders (30-40 sec holds)
  • Back/Lumbar Extensions on Foam Roller (30 reps - slow and controlled)
  • Pigeon Pose/Stretch on a box
  • Couch Stretch (30-40 Sec)
  • Banded Good Mornings 3x12 reps 

Re-assess -  

  • 10 OHS w/PVC and red band around knees/rig
  • 10 Wall Angels
  • 10 Hollow Rocks
  • 10 inch worm push ups 

 

Monday, June 18

Strength: Push Press

  • Establish a 1 Rep Max [compare to 2/26/18]

WOD:  13 Minute AMRAP 

  • 21 Box Jumps (20/24)
  • 14 Deadlift (103/155) 
  • 7 Shoulder to Overhead (103/155)

 

Tuesday, June 19

Strength:  10 Minute EMOM

Minute 1: 

  • 2x20 second Hanging L-Hold

Minute 2: 

  • Banded Anti-Rotation, 20 Second (each side) [view here]

WOD: For Time

  • 500M Row 
  • 50 Double-Unders
  • 50 Back Squat (33/45) 
  • 50 Double-Unders
  • 250M Row 
  • 50 Double-Unders
  • 25 Back Squat (33/45) 
  • 50 Double-Unders 

*18 minute time cap. Modify double unders with 100 single skips today.

Strength - 6:30PM

  • Clean - 5x2 at 85%
  • Clean Pull Downs - 3X2 at 90% +5/10# from last week
  • Weighted Step-Ups - 2x8 each
  • Banded Hamstring Curl - 2x15
  • Barbell Curl - 3x15 curls (7 top - 7 full - 7 bottom)
  • DB Bench Press - 3x10

 

Wednesday, June 20

WOD: 32 Minute MOMO

  • Max Calorie Row
  • Max Rope Climbs
  • Max DB Hang Clean [rotate R arm then L arm each round]
  • Max PVC Sit-Ups

*Scale for rope climbs will be max standing rope ascent/descents. There will be 4 scores today; total calories, total rope climbs, total DB hang clean, total sit-ups.

Mobility: 10 Minutes [coach led]

  • Hip Grinders (30-40 sec holds)
  • Back/Lumbar Extensions on Foam Roller (30 reps - slow and controlled)
  • Pigeon Pose/Stretch on a box
  • Couch Stretch (30-40 Sec)
  • Banded Good Mornings 3x12 reps 

 

Thursday, June 21

Strength: Hang Snatch

  • 2-2-2-2-2

WOD: 6 Rounds For Time

  • 3 Snatch (103/155) 
  • 6 Bar-Facing Burpees 
  • 9 Wall Balls (14/20) (10'/10') 

*18 minute time cap. 

Strength - 6:30PM

  • Cosak Squats - 3x10 (each leg)
  • Walking Lunges - 3x10 (each leg)
  • Back Squat - work to 95% for single then drop sets 3x3
  • Glute Ham Raise - 3x8-15
  • Squat Jumps - 3X10
  • Pull-Ups - 8 x 20% of week 1 Max min 5 reps
  • Push-Ups - 8 x 20% of week 1 Max min 5 reps

 

Friday, June 22

Strength: Front Squat 

  • 2-2-2-2-2

WOD: 21-15-9 for Time

"Elizabeth" [compare to 1/14/16]

  • Power Clean (93/135)
  • Ring Dips

*12 minute time cap.

 

Saturday, June 23

WOD: 3 Rounds for Time 

"Eva" [modified]

  • 800 Meter Run
  • 30 KB Swings (35/55)
  • 30 Pull-Ups

*35 minute time cap.

 

Sunday, June 24 - Rest Day

Bootcamp + Bloody's + Brunch event at CrossFit Prior Lake & Charlie's on Prior today! Registration deadline is Wednesday, June 20 and we're almost sold out! TO REGISTER

Posted on June 17, 2018 .