Sunday, August 19 - Saturday, August 25

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Sunday, August 19 - Rest Day

Join us on Sunday, August 19 at 2PM at CrossFit Prior Lake for the 1st Annual Beer Mile. Bring $10 in cash to cover the beer & participation fee. You DO NOT need to drink the beer to participate. 

 

Mobility of the Week

Self Assessment -

  • 10 OHS w/PVC facing the wall
  • 10 wall angels
  • 10 hollow rocks 

Smash -

  • Pecs
  • Triceps
  • Lats
  • Upper back/T-Spine
  • Adductors (inner thigh)
  • Quads/IT Band
  • Glutes
  • Hamstrings
  • Calves
  • Bottom of Feet (2 min per area)

Banded Stretches -

  • Hip Grinders w/band (30-40 sec holds)
  • Front Rack Shoulder Stretch w/band (30-40 sec holds)
  • Couch Stretch (30-40 sec holds)
  • Pigeon Pose on a box (30-40 sec holds) 

Squat Test - Hold bottom of goblet squat w/kettlebell 3 x 1 min holds 

 

Monday, August 20

Strength: 10 Minute MOMO

Push Press

  • 3 Reps at 80% of 1 Rep Max

Partner WOD: 20 Minute AMRAP

  • 10 Alternating [Wo] Man Makers
  • 200M Row, each
  • 30 Wall Balls (14/20) (10/10) 
  • 40 KB Sumo Deadlift High Pull (35/55)

 

Tuesday, August 21

Strength: 3 Rounds [for quality]

  • 8 Strict Toes to Bar
  • 8 Barbell Good Mornings (33/45)

WOD: 15 Minute AMRAP

  • 5 Power Clean (135/205)
  • 10 Toes to Bar
  • 5 Bar-Facing Burpees

Strength - 6:30PM

  • High Hang Muscle Snatch - 3x5
  • Snatch Balance - 3x5
  • Above the Knee Hang Snatch - 6x2
  • OHS Paused - 3x2
  • Pike Press - 6x6
  • Supinated Grip Strict Chin Up - 6x6

 

Wednesday, August 22

WOD: For Time

  • 20/24 cal. Row
  • 25 Back Squat, from ground (103/155)
  • 1 Mile Run
  • 15 Back Squat, from ground (103/155)

*25 minute time cap.

Post-WOD Mobility: Barbell, Foam Roll or Lax Ball Smash Work [10 minutes]

  • Glutes
  • Hip Flexors
  • Quads
  • Hamstrings
  • Calves

 

Thursday, August 23

WOD: 3 Minute AMRAP [x2]

3 Minutes

  • Box Jumps (20/24)

3 Minutes

  • Row, calories

3 Minutes

  • KB Swings (35/55)

*Rest exactly 2 minutes between each effort. Record lowest score between two efforts of each movement.

Strength - 6:30PM

  • Press in Split - 3x5
  • Push Press - 5-4-3-3-3
  • Tempo Front Squat - 3x2
  • Bent Over Single Arm DB Row - 3x8
  • Depth Drop + Box Jumps - 3x5
  • YTI's - 3x10

 

Friday, August 24

Strength: Deadlift

  • Establish a 1 Rep Max [compare to 6/11/18]

WOD: 4 Rounds For Time

  • 10 Deadlift (133/185)
  • 50 Double Unders
  • 5 Ring Muscle-Ups 

*18 minute time cap. Modify muscle-ups with jumping RING muscle-ups or 10 muscle up pull + transition + support [view here].

 

Saturday, August 25 - FREE Mobility Class at 1030AM w/ Dr. John!

Hero WOD: "Waterfall" Style For Time

"Zachary Tellier" 

  • 10 Burpees
  • 25 Push-Ups
  • 50 [alternating] Lunges
  • 100 Sit-Ups
  • 150 Air Squats

*Waterfall style means perform 10 burpees | 10 burpees + 25 push-ups | 10 burpees + 25 push-ups + 50 lunges | 10 burpees + 25 push-ups + 50 lunges + 100 sit-ups | 10 burpees + 25 push-ups + 50 lunges + 100 sit-ups + 150 air squats.

Posted on August 19, 2018 .