612-644-9781 info@crossfitslipstream.com

CrossFit & CrossFit Endurance WODs 10-16 July 2017

Sunday 16 July 

Endurance

September Half Marathons!

30-45 minutes of drills/warm-up then 3-4*1,000m w/3:00 rest between

Saturday 15 July 

CrossFit

Warm-Up: Run 200m, Burgener (clean), 10 squat jumps, 3-2-1 reps

“Hidalgo”

  • Run 2 Miles

  • Rest 2 minutes

  • 20 Squat Cleans @102.5/85 or 50% 1RM

  • 20 Box Jumps (24”/21”)

  • 40 Walking lunge steps with 20/10kg plate held overhead

  • 20 Box Jumps (24”/21”)

  • 20 Squat Cleans @102.5/85 or 50% 1RM

  • Rest 2:00

  • Run 2 Miles

45:00 time cap

U.S. Army First Lieutenant Daren M. Hidalgo, 24, of Waukesha, Wisconsin, 3rd Squadron, 2nd Stryker Cavalry Regiment, died on February 20, 2011, in Kandahar province, Afghanistan, from wounds caused by an improvised explosive device. Two weeks earlier, he had been hit by another improvised explosive device. He stayed in country and on patrols.

Cool-Down: up/down dog, pigeon

Endurance

September Half Marathons!
Do CrossFit or off

Friday 14 July 

CrossFit

Warm-Up: 1 width, Chameleon walk, BP 5@bar, 40%, working weight w/5 Ring rows b/t

Bench Press 3*Max reps @lower of body weight or 50% 1RM

Alternate with: 3*Max reps ring rows (adjust difficulty to approximately equal # of BP reps)

At least 3:00 rest b/t sets

Handstand/Double-Under practice

Cool-Down: Band: arm, shoulder, wrap, super trim

Endurance

September Half Marathons!

Do CrossFit

Thursday 13 July

CrossFit

Warm-Up: 1 width inchworms, toy soldiers, 0:30 Plank L, Center, R

45-30-15 Reps (or seconds) of:

  • AbMat Sit-ups,

  • Back Extensions,

  • L-Sit hold (sec),

  • Plank hold (sec)

800m Farmer’s Carry.  Every time you put the weight down, do 15 air squats

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

Endurance

September Half Marathons!
AM: 20-30 minutes of drills/warm-up then 5k@90% of 5k Race pace

PM: do CrossFit

Wednesday 12 July

CrossFit

Warm-Up: Run 400, 1:00/side cossack hold, 10 sit-ups, Burgener (hang snatch)

Hang Snatch 3-3-3-3, between sets, perform 1 set max pull-ups (adjust difficulty so you can do 8-15 reps)

5 Rounds For Time:

  • 20 KB Snatches

  • 25 Goblet Squats

  • 30 Russian Swings

  • 1:30 Rest

*Use the same KB throughout if possible*

Cool-Down: couch, cobbler’s pose w/wrist stretch, arms across

Endurance

September Half Marathons!
Do CrossFit or Yoga/Mobility

Tuesday 11 July

CrossFit

Warm-Up: Run 400m, 1:00 Goblet Squat hold, Burgener (C&J)

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

w/u2: run 200m, 10 squats, 10 cossacks, 200m run, 15 KB swings, 5 box jumps

4 Rounds For Time:

  • 15 Box Jumps (30/24 or highest you can jump)

  • Run 400m

Cool-Down: low lunge w/hamstring stretch, up/down dog (calf focus)

Endurance

September Half Marathons!

AM: Do CrossFit

PM: 15-20 min drills, 3 miles at 80% effort

Monday 10 July

CrossFit

Warm-Up: Row 375m, 10 side-change push-ups, 10(v-ups, straddle-ups)

Bench Press 10-8-6-4-2-2

w/u2: run 400m, 10 Arm Circles f/b, 10 back claps, 10 Ring rows, 200m run, 5 pull-ups, 5 push-ups

4 Rounds For Time:

  • 12 Chest-to-Bar Pull-ups

  • Run 400m

Cool-Down: karate chop, super triceps, cheerleader w/arms across

Endurance

September Half Marathons!
Run EZ 20-30:00 (stay below 6/10 perceived effort)

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