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CrossFit & CrossFit Endurance WODs Week of 5 – 11 Dec 2016

Sunday 11-Dec-2016

Endurance

Training for the Securian Winter Run 1/2 Marathon!

30:00 drills/warm-up, then 4 Mile Time Trial

Saturday 10-Dec-2016

CrossFit

Warm-Up: 500m Row, PVC Work, 3(10 KB Swings—> Snatches, KB Push Press) 3-2-1 Snatch & Push Press

5 Rounds for reps, 1:00/Station, 0:15 Transitions:

  1. Row for calories

  2. KB Snatch (change hands every 5)

  3. Shoulder-to-Overhead (@higher of 33% 1RM or bar, Lite use DB or KB)

Rest 4:00, then:

EMOM*8 10 Russian Swings for max load

Cool-Down: up/down dog transitions, low lunge, seated twist

Endurance

Training for the Securian Winter Run 1/2 Marathon!

Do CrossFit or Yoga/Mobility

Friday 9-Dec-2016

CrossFit

Warm-Up: Row 500m PVC work

Deadlift 5@bar, 50%, 3@65%, 2@75, 85% E3M*5 3@85-90% 1RM

Run warm-up

6* Tire Drags for Speed & Load, rest at least 2:00 between efforts, during which do run drills, pvc work, etc.

Cool-Down: Double karate (grasp upright behind you, gently lean forward), low lunge w/hs & quad

Endurance

Training for the Securian Winter Run 1/2 Marathon!
Mobility/Yoga or Rest

Thursday 8-Dec-2016

CrossFit

Warm-Up: Row 500m PVC work

Back Squat 5@bar, 50%, 3@65%, 2@75, 85% E3M*5 3@85-90% 1RM

 10,9,8,7,6,5,4,3,2,1 Reps for Time of:

  • Power Clean @50% 1RM

  • Burpees

Cool-Down: 10*Roll to pike & split, cat/cow, quad stretch of choice

Endurance

Training for the Securian Winter Run 1/2 Marathon!
30:00 Drills/warm-up, then 3-4*800m with 2:45 rest between

Wednesday 7-Dec-2016  GUEST DAY!  ALL GUESTS WORKOUT FOR FREE!  Please join us and experience CrossFit Slipstream for yourself!

CrossFit

Warm-Up: Row 1k, 30 OHS w/PVC, 20 Squats, 20 Sit-ups; mvmt, instr/practice, 3-2-1 reps

Row 2,000m for time*, rest at least 5:00, then:

AMRAP 12:00

  • 10 Toes-to-Bar

  • 10 Push-ups

  • 6 KB Thrusters

*Guests will do AMRAP only; Members will row 2k while Guests receive instruction

Cool-Down: Band: arm, shoulder, wrap, hip front

Endurance

Training for the Securian Winter Run 1/2 Marathon!

Do CrossFit

Tuesday 6-Dec-2016  GUEST DAY!  ALL GUESTS WORKOUT FOR FREE!  Please join us and experience CrossFit Slipstream for yourself!

CrossFit

Warm-Up: 3*(Row 1:00 + 10 squats + 10 cossacks + 5 Ring Rows + 5 Push-ups)   Movement Instruction/Practice, Rounds of 3-2-1 reps each exercise

10*AMRAP 1:00, Rest 1:00:

Odd # rounds:

  • 5 Wall Balls

  • 5 Burpees

Even # rounds:

  • 5 Kipping Pull-ups

  • 5 Push-ups

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

Endurance

Training for the Securian Winter Run 1/2 Marathon!

Session (A): 8-10*200m focus on technique

Session (B): Do CrossFit

*Do sessions in either order, but leave at least 3 hours between sessions.

Monday 5-Dec-2016

CrossFit

Warm-Up: Row 500m PVC work

Front Squat 5@bar, 50%, 3@65%, 2@75, 85% E3M*5 3@85-90% 1RM

15-9-6 Reps for Time:

  • Ring Push-ups

  • Box Jumps (30/24”)

  • American Swings (32/24 kg)

Cool-Down: Karate chop, calf & wrist, LAX shoulders

Endurance

Training for the Securian Winter Run 1/2 Marathon! https://www.securian.com/sites/securian/about-us/community-commitment/success-stories/securian-winter-run

Do CrossFit

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