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CrossFit & CrossFit Endurance WODs 5-11 June 2017

Sunday 11 June

Endurance

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

Yoga, Mobility, or IF you feel peppy: Run 10-15k, preferably on trails, with 5-8*1:30 pickups at 80-90% effort; do AT LEAST 15:00 of mobility afterwards

Saturday 10 June

CrossFit

Warm-Up: Run 200m, Row 250m, leg swings f/b & s/s, 10 squats, 10 cossacks, BS 8@bar*, 8@50% 1RM or work wt*., DL 8@ 33%*, 50%*   *200m Run or 220m Row (alternate)

“PK” 5 RFT:

  • 10 Back Squats @102.5/85 or 50% 1RM

  • 10 DL@125/100 or 50% 1RM

  • 400m Run

  • Rest 2:00

^To adjust this workout, first shorten the run to finish in ≤2:00.  If you shorten to 200m and still are not under 2:00, reduce repetitions.

U.S. Army Capt. Andrew Pedersen-Keel, of South Miami, Florida, died March 11, 2013. The 28-year-old was assigned to 1st Battalion, 3rd Special Forces Group (Airborne), in Fort Bragg, North Carolina. Pedersen-Keel was fatally injured in Jalrez District, Afghanistan, from small-arms fire from an Afghan security-forces member. 

Cool-Down: barbell smash quads, hamstrings & calves (partner)

Endurance

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

Do CrossFit

Friday 9 June

CrossFit

Warm-Up: Run 400m, 10 arm circles f/b, 10 back claps, 2:00 foam roll or LAX upper back, 1 width Russian Twists, movement instruction & practice

Fete du Kettlebell!    1:00 work, 1:30 Rest of:

  • 4 Rounds Snatches (2/side)

  • 3 Rounds Double Bell Clean & Jerks

  • 2 Rounds Double Bell Russian Swings

  • 1 Round Deadlifts

  • 2 Rounds Single Bell Push Presses (1/side)

  • 3 Rounds Single Bell Russian Swings

  • 4 Rounds Russian Twists

Cool-Down: Roll to forward fold pike & split; scorpions, figure-4 pull-throughs, LAX upper back

Endurance

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

Do CrossFit

Thursday 8 June

CrossFit

Warm-Up: 200m Run, PVC work, 200m Run, 10 squats, 10 cossacks, 5 * 6-Pt Rainbows

AMRFQ 40:00 of:

  • Sandbag complex 2 Reps each:

    • Rotating Reverse Lunges

    • Deadlifts

    • Clean & Press

    • Ground-To-Shoulder with Side Lunge

  • 2 Rope Climbs (sub: ground pulls, max pull-ups or hang)

  • Rest 1:00+

  • Tire Drag 40 steps for load

  • Max HSPU

Cool-Down: 6*6-Pt Rainbows, 5* Cat/Cow, 4*Roll to pike, 3* roll to split, 2* scorpions (1/side), 1*child’s pose

Endurance

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

Do CrossFit

Wednesday 7 June 

CrossFit

Warm-Up: Run 400m, 20 partner ball sit-ups & ball hikes (hike to each other like a football); 2*10(KB double swings, cleans); movement I&P

For time:

  • 26 Walking Lunges

  • 20 Pull-ups

  • 50 Box Jumps (21/16 or LOWER than normal)

  • 20 Ring Dips

  • 20 Knees-to-Elbows

  • 30 KB Swings (32/24)

  • 30 Sit-ups

  • 20 KB Squat Cleans (16/12)

  • 25 Back Extensions

  • 30 WB (20/15)

  • 3 Rope Climbs  (sub 6 Pull-ups + 6 Dips)

25:00 Time Cap

Cool-Down: cat/cow, 6-pt rainbows, seated twist, arms across on floor

Endurance

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

Rest w/yoga or mobility work

Tuesday 6 June

CrossFit

Warm-Up: 200m Run, 1 width bear crawl, spiderman; 200m run, 1 width crab walk, duck walk, BS 5@bar, 50%

Back Squat 8-5-3-3-5-8

w/u2: Burgener (power clean)

Power Clean 3-3-3-3

Cool-Down: roll to forward fold pike & split; low lunge w/quad stretch, arms across

Endurance

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

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 5 June

CrossFit

Warm-Up: Run 400m, 10 Side-change push-ups (down to L, up, down to R, etc.), 10 Ring Rows, 10(arm circles f/b, back claps, swinging triceps), footwork practice, Jerk 3@bar, 33%

Superset (alternate):

  • Jerk 3-3-3-3

  • Weighted Pull-ups 3-3-3-3

w/u2: 2(run 200m, 8 push-presses @ [1] 33%, [2] 50%)

4 RFT:

  • Run 400m

  • 15 Push Presses @50% 1RM

Cool-Down: Golmukasana (use band if needed)

Endurance

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

Do CrossFit