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.
- 10 air squats + 10 push ups + 10 arm circles (forward and backwards)
Smash w/ Foam Roller, Barbell or Lax Ball (1-2 minutes each)
- T-spine (upper back)
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)
- 10 air squats + push ups + arm circles
Monday, November 20
Strength: 10 Minute MOMO
- 4 Reps at 70-75% of 1 Rep Max
WOD: 40-30-20-10 for Time
- Wall Ball (14/20) (10/10)
- 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: 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)
- Front Squat (93/135)
*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
- 10 Burpees to (25lb) Plate
- 40 Double Unders
- 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
- 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)