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CrossFit & CrossFit Endurance WODs Week of December 12-18, 2016

Sunday 18-Dec-2016

Endurance

Training for the Securian Winter Run 1/2 Marathon!

AM: 30:00 Drills/warm-up, 5k @80% 5k Race Pace

PM: 15:00 drills, 5k@85% 5k Race Pace

Saturday 17-Dec-2016

CrossFit

Warm-Up: Row 450, 20 KB Swings, 20 1-leg stand toe touches, Burgener (pwr cln), 10 ring rows, 4 pull-ups; 3-2-1 reps each exercise

E2M *15 (30:00 total)

  • 3 Power Cleans @60% 1RM (Lite Kettlebell Deadlifts)

  • 6 Pull-ups (kip ok)

  • 9 KB Swings   (Recommended 24/16kg)

Cool-Down: Seated twist, fwd fold, standing quad, super triceps

Endurance

Training for the Securian Winter Run 1/2 Marathon!

CrossFit @80% effort

Friday 16-Dec-2016

CrossFit

Warm-Up: 4(1 gym run, 6 squats, 6 cossacks, 6 lunges)

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

5 RFT:

  • 12 DL @50% 1RM

  • 10 Bar-Facing Burpees

Cool-Down: Band: hip front & back, full child’s pose, super triceps; Rainbows

Endurance

Training for the Securian Winter Run 1/2 Marathon!

Mobility/Yoga or Rest

Thursday 15-Dec-2016
CrossFit

Warm-Up: 4(1 gym run, 6 squats, 6 cossacks, 6 lunges)

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

3 RFT:

  • 12 Hang Power Snatch @ 40% snatch max

  • 12 Ball Slams

  • 12 Wall Balls

Cool-Down: (w/a box) banded: couch, child’s pose, low lunge; cat/cow

Endurance

Training for the Securian Winter Run 1/2 Marathon!

30:00 Drills/warm-up, then 4-5*800m with 2:45 rest between efforts

Wednesday 14-Dec-2016

CrossFit

Warm-Up: 3(0:20 each: Jumping jacks, ring rows, push-ups, plank)

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

        *C&J w/u b/t sets

EMOM *12: 1*Clean & Jerk AHAP (adjust weight if needed)

Cool-Down: cheerleader w/twist; arms across w/calf, super triceps, rainbows

Endurance

Training for the Securian Winter Run 1/2 Marathon!

Do CrossFit

Tuesday 13-Dec-2016

CrossFit

Warm-Up: Row 600m, 1*inchworm, toy soldiers, 10 leg swings f/b & s/s

Deadlift 5@bar +10-20, 50%, 3@65%, 2@75, 85% E3M 1-1-1-1-1-1-1 for 1RM

AMRAP 12:00

  • 3 Squat Cleans @75% 1RM

  • 9 Burpees

Cool-Down: seated forward fold pike & split, couch, LAX mid-back

Endurance

Training for the Securian Winter Run 1/2 Marathon!

Session (A): 8*300m focus on technique

Session (B): Do CrossFit

Monday 12-Dec-2016

CrossFit

Warm-Up: Row 500m PVC work, 20(arm circles, swinging triceps, logsplitters)

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

E1:30 *7 (10:30 total time):

  • 10 KB Snatches (5/arm)

  • 10 KB C&J (5/arm; 1 KB throughout)

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

Endurance

Training for the Securian Winter Run 1/2 Marathon!

CrossFit Endurance Recovery WOD: RFQ: 10-12 reps each –

  • Sit-ups

  • Back Extensions (Supermans)

  • Kettlebell Swings

  • Push-ups

  • Air Squats

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