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CrossFit & CrossFit Endurance WODs week of 31 Oct – 6 Nov 2016

Sunday 6 Nov 2016

Endurance

Training for the Turkey Day Trail Trot 5 & 10k Runs
5&10k: CrossFit Endurance Recovery WOD: 2-4 Rounds For Quality: 10-12 reps each – Sit-ups Back Extensions (Supermans) Kettlebell Swings Push-ups Air Squats  OR take a Yoga class or do Mobility

Saturday 5 Nov 2016

CrossFit

Warm-Up: 5 Rounds of: 1:00 jump rope, 1:00 KB Squat hold 0:15 transition
Movement review & practice

3*AMRAP 5:00, 3:00 Rest Between Rounds:

  1. 15 Wall Balls & 5 Strict Pull-ups

  2. 10 KB Snatches & 5 Push-ups

  3. 20 KB Overhead Walking Lunges  & 20 Russian Twists w/KB

Cool-Down: Band: arm, shoulder, wrap, hip back w/quad stretch

Endurance

Training for the Turkey Day Trail Trot 5 & 10k Runs
5&10k: 20:00 drills/warm-up, 2*2 mile time trial, 10:00 rest between

Friday 4 Nov 2016

CrossFit

Warm-Up: Partner rows – 5*1:00 row/plank; 0:15 transition time; DL* 5@33%, 50% 60%; Thruster 5@bar, 40%, 60% *3 burpees + 3 push-ups b/t sets
4 RFReps: 0:15 work, 0:45 rest:

  • DL@60% 1RM

  • Thruster@60% 1RM

  • Burpees

  • Ring Push-ups

Then: 20 Turkish Get-ups for Quality, moderate weight (10/side, alternate sides)

Cool-Down: 8*6-Pt. Rainbows, child’s pose, cat/cow, arms across in vajrasana

Endurance

Training for the Turkey Day Trail Trot 5 & 10k Runs
5&10k: Rest or mobility/yoga

Thursday 3 Nov 2016

CrossFit

Warm-Up: 2 Rounds of 0:30 each: Jumping jacks, squats, mountain climbers, jumping squats, PVC work + 20 OHS w/PVC; 5*3 reps each: DL, Sqt. Clean, Front Squat, Split Jerk – find working weight

AMRAP 20:00:

  • 1 Deadlift

  • 1 Squat Clean

  • 1 Front Squat

  • 1 Split Jerk

@ 50% lowest 1RM

Cool-Down: low lunge w/hamstring stretch, seated twist, couch

Endurance

Training for the Turkey Day Trail Trot 5 & 10k Runs
5&10k: 30:00 drills/warm-up, then 5-6*800m w/2:30 rest between each

Wednesday 2 Nov 2016

CrossFit

Warm-Up: 2 Rounds of 0:30 each: Jumping jacks, squats, mountain climbers, jumping squats, PVC work + 20 OHS w/PVC; with a partner: 4 Rounds of 20 Ball-toss sit-ups + High Toss (like wall ball, but throwing to partner).

AMRAP 12:00:

  • 20 Sit-ups

  • 15 Box Jumps

  • 10 Push-ups

Cool-Down: mini-vinyasa

Endurance

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

Tuesday 1 Nov 2016

CrossFit

Warm-Up: Band: shoulder, hip 45+ deg., ankle; 500m row, PVC work, ankle circles,  thruster review & practice

Thruster 1-1-1-1-1 for 1RM

3 RFT:

  • 400m Run

  • 21 Thrusters @lower of 35/25kg or 33%1RM

Cool-Down: Band: arm, shoulder, hip front & back, ankles

Endurance

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

5&10k: AM: 30:00 drills/warm-up, 4-6*400m w/ 1:45 rest between

              PM: Do CrossFit

Monday 31 Oct 2016

CrossFit

Warm-Up: Band arm 1:00/side, 4 handstand holds w/10 squats between

Snatch balance 1-1-1-1-1 for technique

Hang Squat Snatch 2-2-2-2

Back Squat* 3*5@75-80%

*Pull-up progression between sets

Cool-Down: Super triceps, couch, hands-clasped forward fold

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