Sunday, October 29 - Saturday, November 4

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Sunday, October 29 - 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

  • Barbell Tricep and Upper Trap Smash, 2 minutes each (view here)
  • Sit in Bottom of Squat - 2 minutes total performed in 30 sec. intervals
  • Couch Stretch - 2 minutes total performed in 30 sec. intervals
  • Foam Roller Quad Smash, 2 minutes each side
  • Banded Ankle Distraction (view here for this & movements below)
  • Achilles and Calf Smash with Barbell or Foam Roller
  • Hip Flexor Banded Extension 

 

Monday, October 30

Strength: Front Squat

  • Establish a 1 Rep Max (compare to 7/31/17)

WOD: 3 Rounds for Time

  • 15 Hang Clean (73/115)
  • 15 Push Jerk (73/115)

*Every time you set the barbell down on the ground perform 5 Bar-Facing Burpees.
**15 minute time cap.

Olympic Lifting & Strength - 6:30PM - NEW CYCLE!!

  • Muscle Snatch - 3x5
  • Snatch Balance - 3x5
  • High Hang Snatch - 5x3
  • Glute Ham Raises - 3x5-10
  • Crossover symmetry - 2x8
  • Wide Grip Strict Pull-Up - 3x5-10
  • Squat Jumps - 5x10

 

Tuesday, October 31 - WEAR A COSTUME!!

Warm-Up: 2 Rounds (not for time)

  • 5 cal. Row 
  • 10 Banded Pass Throughs
  • 25 Single Skips
  • 10 Toes to Rig
  • 10 Barbell Good Mornings (33/45)
  • 5 Hollow + Arch

WOD: For Time

  • 50 cal. Row 
  • 40 Double Unders
  • 30 Knees to Elbows
  • 20 Deadlift (153/225)
  • 10 Bar Muscle Up

*18 minute time cap. Scale for Bar Muscle Up will be jumping BMU or 20 Chest to Bar Pull-Ups.

 

Wednesday, November 1

Strength: [Wo}Man Makers

WOD: "Death By" (compare to 7/31/17)

  • Cluster (63/95)

*Once you can no longer complete the required # of reps in that minute, perform 3 reps every minute, on the minute until all athletes are done.

Mobility: 10 minutes

  • Barbell Tricep and Upper Trap Smash, 2 minutes each (view here)
  • Couch Stretch - 2 minutes total performed in 30 sec. intervals
  • Achilles and Calf Smash with Barbell or Foam Roller, 2 minutes each

    Olympic Lifting & Strength - 6:30PM - NEW CYCLE!!

  • Tall Jerk - 3x5
  • High Hang Clean - 5x3
  • Rack Jerk - 5x2
  • [Dumbbells or Plate Hug] Walking Lunges - 2x10
  • YTW Raise - 3x10
  • Bent Over Rows - 3x8
  • Vertical Box Jump - 5x5

 

Thursday, November 2

WOD: 32 Minute MOMO

  • Shuttle Sprints
  • Arch Hold
  • Row (cal)
  • Hollow Hold

Mobility: 10 Minutes

  • Sit in Bottom of Squat - 2 minutes total performed in 30 sec. intervals
  • Foam Roller Quad Smash, 2 minutes each side
  • Banded Ankle Distraction (view here)

 

Friday, November 3

Partner WOD: 3 Rounds

"Modified Fight Gone Bad" for Total Reps

  • Wall Ball (14/20) (10/10)
  • Barbell Sumo Deadlift High Pull (53/75)
  • Box Jump (20/24)
  • Push Press (53/75)
  • Row (calories)

*Partner A performs 1 minute of a movement while Partner B rests. Then Partner B performs 1 minute of the same movement while Partner A rests. Pairs move through the movements in this order. 

 

Saturday, November 4

WOD: 5 Rounds for Time

Modified "Hansen" (compare to 7/3/17)

  • 30 KB Swings (35/55)
  • 30 Burpees
  • 30 Sit-Ups

*35 minute time cap. We perform this using 35/55 KB swings as prescribed but the actual hero workout prescribes 55/70. If you'd like to tackle this with a heavier KB you can, but will still need to compete it within the time cap.

Posted on October 29, 2017 .