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CrossFit & CrossFit Endurance WODs 20 – 26 March 2017

Sunday 26-Mar-2017

Endurance

Obstacle Course Racing Preparation – Spartan Sprint 6/24, Warrior Dash 7/8, & Tough Mudder 7/15 & 16

Rest OR Run ~5k for the love of running – just enjoy it! Trails strongly recommended!

Saturday 25-Mar-2017

CrossFit

Warm-Up: TBD

CF Open 17.5

Cool-Down: TBD

Endurance

Obstacle Course Racing Preparation – Spartan Sprint 6/24, Warrior Dash 7/8, & Tough Mudder 7/15 & 16

Do CrossFit AND (several hours before or after)

  • 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

Friday 24-Mar-2017

CrossFit

Warm-Up: Run 200m, 10 squats, 10 cossacks, Run 400m, 10 arm circles f/b, 10 log splitters, Run 200m, 10 KB DL, 10 KB Swings

Run 1,000m, Rest 3:00, then:

4 RFT

  • 30 KB Swings (1 bell, 32/24)

  • 200m Waiter Walk (100/arm)

Cool-Down: hands-clasped forward fold, low lunge w/HS stretch, LAX upper back, hips, calf peel

Endurance

Obstacle Course Racing Preparation – Spartan Sprint 6/24, Warrior Dash 7/8, & Tough Mudder 7/15 & 16

Rest or Do CrossFit

Thursday 23-Mar-2017

CrossFit

Warm-Up: To Be Announced

“43” To Be Revealed [Hints: (1) arrive early (2) be ready to keep checking the board]

NOTE: By attending class today, you agree NOT to reveal the WOD to other members (including by posting on social media…it’s a surprise, for everyone!)

Cool-Down: To Be Announced

Endurance

Obstacle Course Racing Preparation – Spartan Sprint 6/24, Warrior Dash 7/8, & Tough Mudder 7/15 & 16

Do CrossFit

Wednesday 22-Mar-2017

CrossFit

Warm-Up: 2:00 box prayer, 2:00 sink mobilization, 2:00/side banded hip opener, 3(8 Box Jumps, 10 cossacks), movement review/practice

Thruster w/u 5@bar, 40%, 60%, 70%

Thruster 3-3-3-3-3-3-3

Cool-Down: couch, roll to pike & split, KB hold

Endurance

Obstacle Course Racing Preparation – Spartan Sprint 6/24, Warrior Dash 7/8, & Tough Mudder 7/15 & 16

Rest or Do CrossFit

Tuesday 21-Mar-2017

CrossFit

Warm-Up: 2:00 rig prayer, 1:00/side banded super triceps + arm stretch, 3(1:00 goblet squat hold, 10 cossacks), Burgener (snatch drops)

Snatch Balance 1-1-1-1-1 1

Squat Snatch bottom 0:10 holds b/t rounds

5 RFT:

  • 10 Squat Snatches @50% 1RM

  • 0:30 Chin-over-bar-hold

  • 10 Squat Snatches @ same

  • 1:00 Plank Hold

Cool-Down: anterior compartment smash, Lat smash,

Endurance

Obstacle Course Racing Preparation – Spartan Sprint 6/24, Warrior Dash 7/8, & Tough Mudder 7/15 & 16

Do CrossFit AND

  • 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

Monday 20-Mar-2017

CrossFit

Warm-Up: 8:00 to complete: Row 600m, PVC work, 10*4-Point squats, Push Press 5@bar…

Push Press: E3M*3: 3 Reps

w/u2: 400m Run, 3(6 KB Snatches + 3 BX J + 3 KB Push Presses)

21-15-9 Reps for Time (scale to finish in ~7:00, 10:00 time cap):

  • KB Snatches (heavy for you)

  • Box Jumps (24/21”)

  • KB Push Presses

 

Cool-Down: calf & wrist, karate chop, super triceps, seated forward fold

Endurance

Obstacle Course Racing Preparation – Spartan Sprint 6/24, Warrior Dash 7/8, & Tough Mudder 7/15 & 16

Rest or Do CrossFit

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