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CrossFit & CrossFit Endurance WODs 15-21 May 2017

Sunday 21 May

Endurance

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

Rest or 5k run ez

Saturday 20 May

CrossFit

Warm-Up: 3(200m run + 10 KB DL); 16 windmills, burgener (HPC & Jerk); find working weight; 3-2-1 reps each

“DT” 5 RFT:

  • 12 Deadlifts

  • 9 Hang Power Cleans

  • 6 Push Jerks (Rx 70/47.5, or 50% lowest 1 RM)

Time Cap: 15:00

Compare to: 3Dec16, 5Aug16

NFT: Accumulate 100 AbMat Sit-ups

Cool-Down: Partner -forward fold, twist, up dog

Endurance

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

Do CrossFit AND (several hours later):

3 Drills + 20m run between each

2(4*1:00 @100+ cadence, rest 1:30, do 2 drills between)

6:00@95 cadence, rest 2:00)

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

Friday 19 May 

CrossFit

Warm-Up: PVC balance, movement instruction & practice, 3-2-1 Pull-ups, squats, dips, sit-ups (everyone)

AMRAP 20:00

  • 2 Rope Climbs (sub: 4 pull-ups + 4 squats)

  • 10 Ring Dips

  • 25 AbMat Sit-ups

Cool-Down: banded super triceps, quad, cat/cow & 6-pt rainbows

Endurance

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

Do CrossFit

Thursday 18 May

CrossFit

Warm-Up: Row 600m, PVC work, wall jerks; jerk 3@40%, 60%, 2@75%

Jerk: 1-1-1-1-1-1-1

Weighted Pull-up 1-1-1-1-1-1-1

Cool-Down: Band- super triceps, external rotation; triple bully

Endurance

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

Rest OR yoga/mobility

Wednesday 17 May

CrossFit

GUEST DAY! All Guests Workout for FREE!

Warm-Up: 3(Row 200m, KB static hold); 10 squats, 10 cossacks, WB instruction & practice

All CrossFit workouts are adjustable for your current fitness level, so don’t worry about what you see here – we’ll find a workout that will challenge – but not overwhelm – you!

With a partner: 6 Rounds* For Score, alternate:

  • Row 500m/AMRAP

  • Exercise:

    • (1) Wall Balls

    • (2) Push-ups

    • (3) Sit-ups. 

Each partner rows 3x, does exercise 3x. Teams of 3 will do 9 rounds.  Round 1 both do WB, round 2 both do push-ups, round 3 both do AbMat Sit-ups.  Score is time minus 0:01 * # Repetitions.  Example: clock time is 15:00 = 900 seconds, did 485 reps, so score is 900-485 = 415

Cool-Down: Forward fold roll to pike & split, couch/quad, arms across

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

Tuesday 16 May

CrossFit

GUEST DAY! All Guests Workout for FREE!

Warm-Up: Row 500m, PVC work, movement instruction & practice, then:

4(3 Pull-ups, increasing difficulty ea. round + 10 KB swings, increasing weight)

3 Rounds For Time:

  • 7 Chest-to-Bar Pull-ups

  • 17 Russian KB Swings (m32/w16)

Cool-Down: super triceps, hands-clasped forward fold, low lunge, wide-leg forward fold

Endurance

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

Rest or Do CrossFit

Monday 15 May

CrossFit
Please arrive early if possible.

Warm-Up: 3-2-1 pull-ups, push-ups, burpees; equipment choices

“Servais” For time:

  • Run 1.5 miles

  • 8 Rounds of:

    • 19 Pull-ups (kip ok)

    • 19 Push-ups

    • 19 Burpees

  • Then: 400m sandbag carry (heavy)

  • 1 mile Farmer’s Carry with KB (m 20/w 16 kg)

Time Cap: 45:00 Expect to shorten by 50% or more – it’s ok!

U.S. Air Force Senior Airman Adam Servais, of Onalaska, Wisconsin, died Aug. 19, 2006, in Uruzgan Province, Afghanistan, when his vehicle came under hostile fire. The 23-year-old was assigned to the 23rd Special Tactics Squadron, Hurlburt Field, Florida.

Cool-Down: BBell smash upper traps; calf, super tri

Endurance

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

Do CrossFit! (it’s basically a sprint OCR!)

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