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CrossFit & CrossFit Endurance WODs 13 – 19 March 2017

Sunday 19-Mar-2017

Endurance

St Patrick’s day races

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

Saturday 18-Mar-2017

CrossFit

Warm-Up: TBD

CF Open 17.4

Cool-Down: TBD

Endurance

St Patrick’s day races

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

Recovery WOD:

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

Friday 17-Mar-2017

CrossFit

Warm-Up: 2:00 Box prayer, Row 500m, PVC Work, Burgener (snatch); Gradually increasing weight: 3-2-1 reps each ex. (3 snatches, 3 C&J, 3 DL…)

With a running clock, every minute perform 1 lift and add 5 kg.
Start with an empty barbell and snatch for as long as possible.
Once you cannot snatch the weight, clean for as long as possible.
Once you cannot clean the weight, deadlift for as long as possible.

Compare to 20-Apr-2015

Cool-Down: Scorpion, firelog w/arms across, super triceps

Endurance

Preparing for St Patrick’s day races

  • 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 16-Mar-2017

CrossFit

Warm-Up: Row 500m PVC Work, FS 5@bar, 50%, 3@65%, 2@75, 85%

Front Squat 1-1-1-1-1-1-1

Increase Weight to find 1RM, hold or keep reduction to a minimum for any remaining sets

Cool-Down: Couch, cheerleader w/arms across, 2:00 box prayer

Endurance

Preparing for St Patrick’s day races

Do CrossFit

Wednesday 15-Mar-2017

GUEST DAY!  Guests May Attend ANY Class Today for FREE!

CrossFit

Warm-Up: Band, 1:00 each: hip front, back, shoulder, arm, PVC work, 4 gym runs

For Time:

  • 40 DB Snatches (must alternate all snatches)

  • 4 Rope Climbs

  • 30 DB Snatches

  • 3 Rope Climbs

  • 20 DB Snatches

  • 2 Rope Climbs

  • 10 DB Snatches

  • 1 Rope Climb

Substitute as needed: Goblet Squats for DB Snatches, Strictest Pull-ups for Rope Climbs

Cool-Down: LAX lats, QL, seated forward fold

Endurance

Preparing for St Patrick’s day races

Rest or do yoga/mobility

Tuesday 14-Mar-2017

GUEST DAY!  Guests May Attend ANY Class Today for FREE!

CrossFit

Warm-Up: 2:00 box prayer, 1:00/side banded super triceps, 3(Row 20 cal, 1:00 goblet squat hold, 10 cossacks); Movement Instruction/Practice/find working weights. 2(3 gym runs, 10 cal row, 5 thrusters)

Open WOD 15.5

27-21-15-9 Reps for time:

  • Row (calories)

  • Thrusters

  • Rx 42.5/30, Scaled 30/15,

Lite/Guests: KB, DB or PVC thrusters; Partner version: partner (a) rows 27 cal while partner (b) does 27 thrusters, partner (a) does 21 thrusters while partner (b) rows 21 cal, etc.

Cool-Down: karate chop, super triceps, couch, seated twist

Endurance

Preparing for St Patrick’s day races

Do CrossFit

Monday 13-Mar-2017

CrossFit

Warm-Up: 2:00 Box Prayer, 3(300m Row, 20 arm circles, 15 back claps, 10 Egyptians); Push Press review & practice (wall & rack); 2(15 squats, 10 cossacks, leg swings); Deadlift warm-up; 2(3 gym runs, 1 round) rest 2:00

AMRAP 5:00

  • 3 DL @ 60% 1RM

  • 7 Push-Presses (from the floor) @ 75% Strict Press 1RM

*2 Bars per athlete

Cool-Down: Band: shoulder, wrap, hip front; seated forward fold, seated twist

Endurance

Preparing for St Patrick’s day races

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