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CrossFit & CrossFit Endurance WODs 27 Mar – 2 Apr 2017

Sunday 2-Apr-2017

Endurance

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

Running: Run EZ 5:00, then 3 Drills + 20m run between each; Run 20-25:00 EZ – just enjoy running

Saturday 1-Apr-2017

CrossFit

Warm-Up: 4(1 gym run, 8 db strict presses, 8 ez dips, 8 ez push-ups, 8 ez pull-ups)

3 RFT*:

  • 10 Strictest HSPU

  • 15 Strictest Dips

  • 20 Strictest Push-Ups

  • 25 Strictest Pull-Ups

*This should take at least 5:00 per round – there should be a lot of resting going on

Not for time: 100 sit-ups

Cool-Down: Band: arm, shoulder, super triceps, karate chop; cat/cow

Endurance

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

POSE RUNNING CLINIC TODAY! 10:30AM-12:00 Noon.

Friday 31-Mar-2017

CrossFit

Warm-Up: Run or row 800m. PVC work w/windmills

Pull-up Progression

DL w/u b/t sets

10 Rounds for Reps & Load: Deadlift for 0:15, Rest 0:45

Cool-Down: walk/jog/row 400m, roll to pike & split, cat/cow, LAX hips, traps

Endurance

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

  • 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 30-Mar-2017

CrossFit

Warm-Up: 8:00 Quality time w/lacrosse ball, 3*10(back claps, arm circles f&b, log splitters, squats/cossacks)

1 width inchworm, bear crawl, rabbit, dipping bird; Push Press 5@bar, 40%, 65% Str Prs 1RM; OHS 5* b/t sets

AMRAP 15:00

  • 7 Push Presses @65% Str Prs 1RM

  • 10 OHS @ Same

  • 15 AbMat Sit-ups

Cool-Down: walk/jog/row 400m, band: arm, shoulder, hip front & back

Endurance

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

Rest OR Do CrossFit

Wednesday 29-Mar-2017

CrossFit

Warm-Up: Row 500m, PVC work, Burgener (snatch)

Snatch + Hang Snatch 3-3-3 for quality

w/u2: run 400m, 5 push-ups, 5 squats, 5 db/kb presses

10 Rounds for Reps:

  • 0:30 Burpees

  • 0:30 Rest

  • 0:30 DB/KB Thrusters

  • 0:30 Rest

Cool-Down: karate chop, triple bully, standing quad, calf/wrist

Endurance

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

Do CrossFit

Tuesday 28-Mar-2017

CrossFit

Warm-Up: run 400m, over-unders, swinging cowboys, 3*10(arm circles, back claps, log splitters)

Handstand Push-up Progression/Practice

2011 Regional Event 1,  For Time:

  • Run or Row 1,000m

  • 30 Handstand Push-ups

  • Row or Run 1,000m

Cool-Down: 2-3:00 ez walk, jog, row; cheerleader w/arms across, seated forward fold, couch

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 27-Mar-2017

CrossFit

Warm-Up: 3 Rounds of Cindy, Burgener (jerk)

Jerk 3-2-2-2

Warm-up met-con movements b/t sets

3 RFT:

  • 10 Squat Cleans 42.5/30 or 40% 1RM

  • 0:30 L-Sit hold

  • 10 Squat Cleans @ same

  • 1:00 Hang from Pull-up Bar (full extension with active shoulder)

Cool-Down: up/down dog to pigeon & low lunge, hands-clasped cobra

Endurance

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

Recovery WOD:

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

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