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CrossFit & CrossFit Endurance WODs week of 24-30 Oct 2016

30-Oct-16

Endurance

5k: 20:00 drills/warm-up, then 3* 1 mile time trial, rest 5:00-8:00 between

10k: 20:00 Drills/warm-up, then 5 mile time trial

29-Oct-2016

CrossFit

Warm-Up: Run 600m, 3*10(cossacks, arm circles, back claps, swinging triceps); 4:00 DU practice

“Angie” 100 reps for time each:

  • Kipping Pull-up

  • Push-up

  • Sit-up

  • Squat

Rx: unsegmented

All: 30:00 Time Cap

Cool-Down: walk, super triceps w/quad stretch, karate chop, up/down dog

Endurance

Training for the Turkey Day Trail Trot 5 & 10k Runs

5&10k: Do CrossFit

28-Oct-2016

CrossFit

Warm-Up: Row 500m, PVC work, Burgener (clean & jerk)

E3M * 7 1 Squat Clean, to find 1RM
E3M * 7 1 Rack Jerk, to find 1RM

Cool-Down: Band: arm, shoulder, hip front & back; LAX upper back

Endurance

Training for the Turkey Day Trail Trot 5 & 10k Runs

5&10k: rest or mobilty/yoga

27-Oct-2016
CrossFit

Warm-Up: Row 500m, PVC work, Burgener (snatch)

E3M * 7 1 Snatch, to find 1RM
E3M * 5: 10 KB Snatches L, 10 KB Snatches R, 10 Double KB C&J, 10 Double KB Russian Swings

Cool-Down: hands-clasped forward fold, low lunge w/quad stretch, lying twist

Endurance

Training for the Turkey Day Trail Trot 5 & 10k Runs

5&10k: 30:00 drills, 4-5*800m w/2:30 rest between

26-Oct-2016
CrossFit

Warm-Up: Run 400m, 10 squats & push-ups, Run 200m 10 Cossacks & ring rows, BS 5@33%, 50%, 3@65%, 2@75, 85%

E3M * 7 1 Back Squat, to find 1RM
E3M * 7 1 Weighted Pull-up, to find 1RM

Cool-Down: Couch, legs up the wall w/arms across, super triceps

Endurance

Training for the Turkey Day Trail Trot 5 & 10k Runs

5&10k: Do CrossFit

25-Oct-2016

CrossFit

Warm-Up: 20 arm circles, back claps, swinging triceps, 2:00 box prayer, Strict Press 5@bar, 50%, 3@65%, 2@75, 85%

E3M * 7 1 Strict Press, to find 1RM

AMRAP 15:00

  • 20 OH Walking Lunges (20/10kg plates)

  • 10 Push-ups

  • 10 KB Snatches (20/10kg)

Cool-Down: Band: arm, shoulder, hip front & back; LAX upper back

Endurance

Training for the Turkey Day Trail Trot 5 & 10k Runs

5&10k: AM: 20-30 minutes of drills, 4-6*400m w/easy 200m between

              PM: do CrossFit

24-Oct-2016

CrossFit

Warm-Up: 500m Row, 10 leg swings f/b & s/s, 1 width each: dipping bird, toy soldiers, DL 5@33%, 50%, 3@65%, 2@75, 85%

E3M * 7 1 Deadlift, to find 1RM

Tabata:

  • Russian KB Swings (24/20)

  • rest 1:00

  • Toes to Bar

Cool-Down: 100m walk, seated forward fold pike & split, cat cow, 6*6-Pt rainbows

Endurance

Training for the Turkey Day Trail Trot 5 & 10k Runs

5&10k: Do CrossFit

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