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CrossFit & CrossFit Endurance WODs Week of September 19-26

:: SCHEDULE UPDATE – Friday Sept. 23rd ::

There will only be one class at 5:30pm.  The Noon and 4:30 class times are canceled.  The schedule on Friday’s will resume back to regular schedule the following week.

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Note: we’re publishing this week’s posts in reverse order, to make it clear you need to scroll.  Let us know what you think of this method!

Sunday 25-Sep-2016
Endurance

Training for the Twin Cities 10-Mile!
15-20 min drills/warm-up, 9 miles @ 80% of 13k TT pace

Saturday 24-Sep-2016
CrossFit – Bring a Friend Day – Free workout for all fitness levels

Warm-Up: 600m run, 3(10 squats, 10 cossacks, 5 push-ups, 5 pull-ups or ring rows)
Ball Squat clean instruction & practice; 200m then 2(4 ball squat cleans + 4 pull-ups)

AMRAP 20:00:

  • 200m Run w/ball

  • 12 Ball Squat Cleans

  • 12 Kipping Pull-ups

Cool-Down: 200m walk, super triceps, couch or standing quad, wide-leg forward fold, arms across

Endurance

Training for the Twin Cities 10-Mile!
Do CrossFit or yoga/mobility

Friday 23-Sep-2016
CrossFit

Warm-Up: 2:00 box prayer, 500m row, PVC work, Burgener (power clean); 5-3-1 reps @40, 50 & 65% respectfully

Death by Power Clean @65% Clean 1RM (if<10, drop to 50%, rest 2:00, start again with rest of class [e.g. round of 13])

Cool-Down: hands clasped forward fold, seated twist, cheerleader, karate chop

Endurance

Training for the Twin Cities 10-Mile!
Do CrossFit

Thursday 22-Sep-2016
CrossFit

Warm-Up: Run 400m, 3*0:30 ea: Plank Left, both, Right hands.

Rack Jerk 5@bar, 50%, 3@65%, 2@75, 80%, 1-1-1 for max

DL w/u sets between work sets; 3-2-1 reps DL & Bx Jmp

5RFT:

  • 3 Deadlifts @70%1RM

  • 9 Box Jumps (30/24)

Cool-Down: 4*Scorpions,6*6-Pt Rainbows, hands clasped forward fold,

Endurance

Training for the Twin Cities 10-Mile!
30-45 minutes of drills/warm-up then 3-4*1,000m w/easy 600m between each

Wednesday 21-Sep-2016
CrossFit

Warm-Up: Row 500m, 30 walking lunges, 20 sit-ups, 10 push-ups; 5@bar, 40%, 3@55%, 2@70%, 80%

Back Squat 3*5@80-85%

Bench Press 5@bar, 50%, 3@65%, 2@75, 80@; 3*5@80-85%

Pull-Up EMOM*5: 3 weighted or strict

Cool-Down: Band: shoulder, wrap, hip front & back

Endurance

Training for the Twin Cities 10-Mile!
Do CrossFit

Tuesday 20-Sep-2016
CrossFit

Warm-Up: Run 400m; 3(5 stationary inchworms w/push-up, 5 ring rows) 1 width: toy soldiers, dipping bird

Deadlift 5@50%, 3@65%, 2@75%, 85% 1-1-1 for 1RM

W/U2: 20 KB swings, 20 arm circles, mvmt instn./practice, 3-2-1 reps each ex.

5RFT:

  • 12 KB Push Press

  • 12 KB High Pulls

Cool-Down: seated forward fold, cobbler’s pose, triple bully, LAX upper back

Endurance

Training for the Twin Cities 10-Mile!
AM: 20-30 minutes of drills, 4-6*400m w/1:30 rest between

PM: do CrossFit

Monday 19-Sep-2016

CrossFit

Warm-Up: Row 500m BAND: arm, shoulder, hip front & back, 1:00 each; PVC work, OHS 20@PVC, 5@bar

OHS 3-3-2-2-1-1-1 for 1RM

W/U2: Burgener (snatch) 3-2-1 reps each

7 RFT:

  • 5 Squat Snatches @ 50% 1RM

  • 10 Bar-facing Burpees

Cool-Down: Band: arm, shoulder, hip front & back (compare to before!)

Endurance

Training for the Twin Cities 10-Mile!
Do CrossFit

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