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CrossFit & CrossFit Endurance WODs 6 – 12 Mar 2017

Sunday 12-Mar-2017

Endurance

Training for the Get Lucky 7k, March 11th – starts at CHS Field!

**if you’re doing a race NEXT week, see the entries below for your workouts

Massage, yoga, mobility, or just bask in your accomplishment! It’s important to celebrate these things!

If Racing NEXT week:

  • 3 Drills + 20m run between each

  • 2(4*1:00 @100+ cadence, rest 1:30, do 2 drills; 6:00@95 cadence, rest 2:00)

  • 10*100m run as close to barefoot as possible, walk 100m for recovery

Saturday 11-Mar-2017

CrossFit

Warm-Up: TBD

CF Open 17.4

Cool-Down: TBD

Endurance

Training for the Get Lucky 7k, March 11th – starts at CHS Field!

RACE DAY! ASAP after finishing, perform the CFE Recovery WOD (if you don’t have a kettlebell, just skip kettlebell swings):

Recovery WOD:

RFQ: 10-12 reps each – Sit-ups, Back Extensions (Supermans), Kettlebell Swings, Push-ups, Air Squats or, Yoga/Mobility

Racing NEXT week: Do CrossFit

Friday 10-Mar-2017

CrossFit

Warm-Up: Row 500m PVC Work, 2:00 box prayer, 1:00 Goblet squat hold, Burgener, Clean

Clean & Jerk for Daily Max

Run or Row Hard/EZ:

  • 200m/200m

  • 400m/400m

  • 600m/600m

  • 400m/400m

  • 200m/200m

  • 3,600m total

Cool-Down: 6*cobra-to-karate-chop, cheerleader

Endurance

Training for the Get Lucky 7k, March 11th – starts at CHS Field!

ALL:

  • 3 Drills + 20m run between each

  • 2(4*1:00 @100+ cadence, rest 1:30, do 2 drills; 6:00@95 cadence, rest 2:00)

  • 10*100m run as close to barefoot as possible, walk 100m for recovery

Thursday 9-Mar-2017

CrossFit

Warm-Up: Row 500m, PVC work

Kipping Pull-up/TTB/KTE Progression; 5 Double-Under attempts (or 1 max set) + 1 Handstand between PU work

AMRAP 15:00

  • 3 Power Cleans @60% 1RM

  • 6 Pull-ups (kip ok)

  • 9 KB Swings (24/16)

Compare to 17 Dec 16

Cool-Down: calf/wrist, sink mobilization, seated twist

Endurance

Training for the Get Lucky 7k, March 11th – starts at CHS Field!

ALL: Do CrossFit

Wednesday 8-Mar-2017

CrossFit

Warm-Up: 3 gym runs, 1 width each: inchworm w/push-up, burpee broad jumps

Strict Press E3M 5-5-5-5-5 @75-80%

Snatch for Daily Max

Cool-Down: Band: wrap, karate chop, hip front & back

Endurance

Training for the Get Lucky 7k, March 11th – starts at CHS Field!

Rest or do yoga/mobility

Racing NEXT week:

  • 3 Drills + 20m run between each

  • 2(4*1:00 @100+ cadence, rest 1:30, do 2 drills; 6:00@95 cadence, rest 2:00)

  • 10*100m run as close to barefoot as possible, walk 100m for recovery

Tuesday 7-Mar-2017

CrossFit

Warm-Up: 1 Width each: over/unders, 3 pull-ups, crab walk, 3 pull-ups, bear crawl, 3 pull-ups, rabbit

“Santora” 3 RFReps, 1:00 each:

  • Squat cleans (70/45 or 40% 1RM)

  • Shuttle Sprints (20’ forward/20’ backward = 1 rep)

  • Deadlifts

  • Burpees

  • Jerks (same bar, from floor)

  • Rest

Cool-Down: calf/wrist, super tri, seated forward fold

Endurance

Training for the Get Lucky 7k, March 11th – starts at CHS Field!

ALL: Do CrossFit

Monday 6-Mar-2017

CrossFit

Warm-Up: Row 600m, PVC work, BS 5@bar, 40%, 55%, 3@70%, Working weight

Back Squat E3M 5-5-5-5-5 @75-80%

4 RFQ:

  • 16 Kettlbell Snatches (8/arm)

  • 16 KB Clean & Press (double bells)

  • 16 KB Overhead Walking Lunges (double bells)

  • 2 Widths KB Bottoms-Up Carry (1 bell, 1 width/hand)

  • Max Pull-ups

Cool-Down: LAX upper & mid back, hips

Endurance

Training for the Get Lucky 7k, March 11th – starts at CHS Field!

ALL: For Time, unsegmented: 50 pull-ups, 75 push-ups, 90 lunges, 115 sit-ups

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