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CrossFit & CrossFit Endurance WODs 29 May – 4 June 2017

Sunday 4 June

Endurance

Obstacle Course Racing Preparation – Spartan Sprint 6/24, Warrior Dash 7/8, & Tough Mudder 7/15 & 22

Run 10-15k, preferably on trails; do AT LEAST 15:00 of mobility afterwards

Saturday 3 June

CrossFit

Warm-Up: 4(10)(Windmills, PVC GM, squats, cossacks) 2*200m w/2:00 DU b/t; movement instruction & practice

4+ RFQ:

  • Max L-Pull-ups (if 0 pull-ups, sub hanging L-sit or max hang +15 sit-ups)

  • 4 Tire Flips

  • 0:20 Tire Drag

  • 50m Sandbag Carry

Cool-Down: cat/cow, scorpion, pigeon

Endurance

Obstacle Course Racing Preparation – Spartan Sprint 6/24, Warrior Dash 7/8, & Tough Mudder 7/15 & 21

Do CrossFit

Friday 2 June

CrossFit

Warm-Up: Row 456m, PVC work, burgener (c&j)

EMOM*10:

  • 3 Clean & Jerks @70-75% 1RM

Weighted Dips 5-5-5-5-5

Cool-Down: super triceps, seated forward fold w/twist (rt hand to left, vice versa), LAX hip

Endurance

Obstacle Course Racing Preparation – Spartan Sprint 6/24, Warrior Dash 7/8, & Tough Mudder 7/15 & 20

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 1 June

CrossFit

Warm-Up: 600m run, 1 width duck walk, 2:00 squat hold; 10 KB trhusters, 200m run ramp up to 90% effort

3 RFT:

  • 200m Farmer’s Carry

  • 21 KB Thrusters (max m 16/ w 10)

For Quality:

  • 3*16 (8/side) USB Rotating Lunges

  • max Handstand hold

  • 2:00 DU

  • 1 tire drag as fast as possible

Cool-Down: calf/wrist, low lunge w/quad, 6-Pt Rainbows

Endurance

Obstacle Course Racing Preparation – Spartan Sprint 6/24, Warrior Dash 7/8, & Tough Mudder 7/15 & 19

Do CrossFit

Wednesday 31 May

CrossFit

Warm-Up: 1 width: bear crawl, toy soldiers, Russian Twists, spiderman, crab walk, bear crawl; Pistol progression, OHS practice; find working verisons, 4 reps ea.ex.

For Time:

  • 80 Sit-ups

  • 70 KB Swings

  • 60 Pistols (alternating)

  • 50 Calorie Row

  • 40 OHS w/1 KB (20/hand; max m16/w10kg)

  • 30 HSPU

  • 20 KB Thrusters (2 KB, max m16/w10 kg

  • 10 Muscle-ups (sub 20 hardest pull-up + 20 dips)

Cool-Down: cat/cow, seated twist, bbell smash pec/delt

Endurance

Obstacle Course Racing Preparation – Spartan Sprint 6/24, Warrior Dash 7/8, & Tough Mudder 7/15 & 18

Do CrossFit

Tuesday 30 May

CrossFit

Warm-Up: Row 543m, PVC work, 1 width: burpee broad jumps, bear crawl; Burgener (snatch)

Power Snatch 3-3-3-3-3-3-3

Cool-Down: Band: arm, shoulder, hip front, child’s pose

Endurance

Obstacle Course Racing Preparation – Spartan Sprint 6/24, Warrior Dash 7/8, & Tough Mudder 7/15 & 17

Rest w/yoga or mobility work

Monday 29 May – Memorial Day

ONE CLASS AT 10:00 AM TODAY!

CrossFit

Warm-Up: Run 400m, 5(Ring Rows, Burpees) Movement decisions, Run 200m 5(intended version of pull-ups, push-ups & squats)

“Murph” For Time:

  • Run 1 mile

  • 100 Pull-ups (kip ok)

  • 200 Push-ups

  • 300 Squats

  • Run 1 Mile

You MAY segment the Pull-ups, Push-ups, and Squats as you like.

50:00 Time Cap

LT Michael Murphy

Cool-Down: calf/wrist, quad, golumkasana

Endurance

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

Do CrossFit

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