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CrossFit & CrossFit Endurance WODs 19-25 June

Sunday 25 June

Endurance

Spartan: Yoga, Mobility, and/or get a Massage, bask in the glow of your accomplishment!

Other OCR: Run 10k, preferably on trails

Saturday 24 June

CrossFit

Warm-Up: 6:00 AMRAP w/partner: (1) does 6 AbMat sit-ups, runs to tag partner (2), who holds plank throughout.  (2) runs to AbMat, does 6 sit-ups while (1) holds plank.

G-t-O practice, sprint warm-ups

(Outside, weather permitting) 3 RFT:

  • 10 Ground-to-overhead (DB, KB, or Sandbag)

  • 200m Shuttle Sprint

Rest 5:00+, then MYSTERY TEAM WORKOUT

Cool-Down: hands-clasped forward fold, low lunge, down dog, vajrasana

Endurance

SPARTAN RACE DAY!

Other OCR: Do CrossFit

Spartan: ASAP after finishing:  CrossFit Endurance Recovery WOD: 3-4- RFQ: 10-12 reps each

  • Sit-ups

  • Back Extensions (Supermans)

  • Kettlebell Swings (if possible)

  • Push-ups

  • Air Squats

Friday 23 June

CrossFit

Warm-Up: Run 800m; in yard, width: lunges, toy soldiers, bear crawl, duck walk

BS 5@bar, 33%, 3@50%, 2@65%, 70-75%, do 1st set at 70-75%

Back Squat 5-5-5-5-5

Cool-Down: seated forward fold pike & split, cheerleader w/arms across, low lunge w/quad stretch

Endurance

Spartan Sprint Race Week!

All: Gentle Yoga or Mobility

Thursday 22 June

CrossFit

Warm-Up: Farmers vs. Lumberjacks, 3-2-1 reps

5 RFT:

  • 25 Russian KB Swings (32/24 or very heavy)

  • 25 AbMat Sit-ups

  • 25 Back Extensions

  • 25 Knees-to-Elbows

w/u2: BP/SP 5@ bar, 33%, 3@50%, 2@65, 75%

Bench Press or Strict Press 3*5@75-85%

Cool-Down: karate chop, cat/cow, 6-pt rainbows

Endurance

Spartan Sprint Race Week!

Spartan: Walk/Jog ez ~20:00

Other OCR: Do CrossFit

Wednesday 21 June

CrossFit

Warm-Up: row 200m, 20 over/unders, 20 pass-throughs; Burgener (c&j)

For Load: 5(1 Squat Clean +1 Hang Squat Clean + 1 Jerk)

w/u2: Suitcase DL practice/find work weight; 3-2-1 reps

5 RFT:

  • 20 Wall Balls

  • 10 KB Suitcase (1-hand) DL @heavy (all 10 on one side except 1st round 5/5)

Cool-Down: seated forward fold, pike & split, Golmukasana

Endurance

Spartan Sprint Race Week!

Spartan: Yoga or Mobility

Other OCR: Do CrossFit

Tuesday 20 June

CrossFit

Warm-Up: Zip/Zap; HSPU & Pistol progressions, 3-2-1 reps ea. ex.

10 RFT:

  • 5 Handstand Push-Ups

  • 10 1-Leg Squats (alternating)

  • 15 Pull-ups

20:00 time cap

Cool-Down: Triple bully, super tri, couch

Endurance

Spartan Sprint Race Week!

All: CrossFit Endurance Recovery WOD: RFQ: 10-12 reps each

  • Sit-ups

  • Back Extensions (Supermans)

  • Kettlebell Swings

  • Push-ups

  • Air Squats

—OR– Yoga/Mobility

Monday 19 June

CrossFit

Warm-Up: Band: shoulder, overhead karate chop, super tri; row 500m, PVC OHS @ rig + snatch balance

Snatch Balance 1-1-1-1-1

w/u2: movement I&P, 3-2-1 reps

AMRAP 12:00:

  • 10 Dumbbell Squat Snatches (alternating)

  • 50 Double-Unders (sub 50 hollow rocks)

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

Endurance

Spartan Sprint Race Week!

All (this week is taper for Spartan racers, other races follow “other OCR”this week): Do CrossFit

Spartan Racers: @75% effort – focus on technique!

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