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CrossFit & CrossFit Endurance WODs 8-14 May 2017

Sunday 14-May-2017

Endurance

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

Run 5k at 80% effort, preferably on trails.

Saturday 13-May-2017

CrossFit

Warm-Up: Run 400m, 2*10 (squats, ring rows, rus KB swings); 3-2-1 Thrusters & Pull-ups

“Jackie” For time:

  • 1,000m Row

  • 50 Thrusters (20/15)

  • 30 Pull-ups

Compare to 22Apr16

Rest 10:00, then:

Mystery addition

Cool-Down: Seated fwd fold pike & split, 6 pt rainbows, supine twist

Endurance

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

Do CrossFit!

Friday 12-May-2017

CrossFit

Warm-Up: Run 400m/Row 440m, PVC work (incl. good mornings & OHS), Burgener (snatch), Snatch 3@40, 50%, 3@60, 70%

Snatch 3-3-2-2-1-1-1 for daily max

w/u2: 4 gym runs w/high knees, side hops, butt kicks

1 mile run for time

Cool-Down: Walk/jog 200m, dolphin, calf, couch, LAX shoulder

Endurance

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

Rest or yoga/mobility

Thursday 11-May-2017

CrossFit

Warm-Up: Run 400m, 10 med ball cleans, 10 Dbl KB swings, 10 KB snatches, Burgener (clean), Cleans 3@40, 50, 60%, 3, 2, 1 reps each

“Hall” 5 RFT:

  • 3 Cleans @102.5/85 or 75% 1RM

  • 200m Run

  • 20 KB Snatches (max: m 24 / w 16kg; 10/arm)

  • Rest 2:00 b/t rounds

U.S. Air Force Capt. Ryan P. Hall, of Colorado Springs, Colorado, died Feb. 18, 2012, near Camp Lemonnier, Djibouti, Africa, when his single-engine U-28 aircraft crashed. There were four total fatalities. The 30-year-old was assigned to the 319th Special Operations Squadron, Hurlburt Field, Florida.

Cool-Down: Cat/cow, up/down dog transitions, half split, low lunge

Endurance

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

Do CrossFit

Wednesday 10-May-2017

CrossFit

Warm-Up: Run 400m, 2*10 (Arm circles f/b, back claps, swinging tris, squats, cossacks), movement I&P, 4-2 reps each

1 RFQ:

  • 30 1-leg Squats

  • 15 Dips

  • 22 1-leg Squats

  • 12 Dips

  • 14 1-leg Squats

  • 9 Dips

  • 6 1-leg Squats

  • 6 Dips

16 Turkish Get-Ups (8/arm, change weight as desired)

Cool-Down: Dolphin, couch/quad, calf/wrist, seated twist

Endurance

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

Do CrossFit

Tuesday 9-May-2017

CrossFit

Warm-Up: PVC work, 2:00 box prayer, 3*10(squats, cossacks, KB push press), Burgener (C&J), C&J 3@40, 50, 60%, 2@ 70, 75%

Clean & Jerk 3-3-2-2-1-1-1 for daily max

Jerk 4*3 @80-85%

Cool-Down: Band; arm, shoulder, hip f&b

Endurance

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

  • Run: 3*drills + 20m run outs; side hops & other warm up

  • 3*2:00 @ 185 cadence, rest as needed b/t

  • 10*100m barefoot jogs w/100m walks for cool-down

Monday 8-May-2017

CrossFit

Warm-Up: 2*10(arm circles f/b, log splitters, squats), walking lunges, spiderman, 1 width burpee inchworm, broad jumps

AMRAP 10:00

  • 10 Burpees

  • 20 Wall Balls

Rest 10:00 (2*2:00 DU practice), then:

Row 1k for time

Cool-Down: Walk/jog 200m, couch or quad, hands clasped fwd fold, cheerleader w/ aa, half pigeon

Endurance

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

Do CrossFit – adjust effort if tired, but take part in the WOD

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