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CrossFit & CrossFit Endurance WODs 10Sept16

CrossFit

Run or Row 400m, 20 ea: arm circles, swinging triceps; 10 ea: 4-point squats, cossacks; 3& 1 reps ea ex. w/push jerk weight.

For Time “9/11”:

  • Row or Run 2001m (1 time around the block [Fillmore-Plato-State] + 400m), then 11 reps each of:

    • Box Jumps (Rx 30”/24”)

    • Thrusters (Rx 57.5/37.5 [125#/85#], Px 65% 1RM)

    • Burpee-Chest to Bar Pull-ups

    • Power Cleans (Rx 80/55  [175#/120], Px 65% 1RM)

    • HSPU

    • US KB Swings (Rx 32/24, Px very heavy for you)

    • Toes to Bar

    • Deadlifts (Rx 80/55  [175#/120#], Px 65% 1RM)

    • Push Jerk (Rx 50/35 [110#/75#], Px 65% 1RM)

  • Run or Row 2001m (whichever you have not done yet)

*1 Barbell per athlete.  You must change your own weights.  40:00 time Cap.

The workout is symbolic of 9/11. 9 exercises performed for 11 repetitions each, & 2001m represents the date (9/11/2001). The 125 pound thrusters represents the number of deaths that occurred at the Pentagon. The 175 pound power clean symbolizes the AA Flight 175 that hit the South Tower, and the 110 pound push jerk represents the number of floors in each tower of the World Trade Center.

Cool-Down: low lunge w/hamstring stretch, scorpion, karate chop

Endurance

Training for the Twin Cities 10-Mile!

20-30 Minutes of drills/warm-up, 2*5k TT w/10:00 rest between

CrossFit Slipstream is a CrossFit gym in St Paul, Minnesota featuring a year-round endurance program