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CrossFit & CrossFit Endurance WODs 17-23 July 2017

Sunday 23 July

Endurance

Training for Half Marathons in September!

30:00 Drills, Tabata sprints

Saturday 22 July 

CrossFit

Warm-Up: Band: arm, shoulder, hip front & back; Run 800m, 20 walking lunges, 2 widths each: crab walk, bear crawl

Movement Instruction & Practice

With a Partner, AMRAP 15:00:

  • 6 Synchronized KB/DB Thrusters

  • 6 Synchronized Pull-ups

Cool-Down: Band: wrap, child’s pose, calf (front or back)

Endurance

Training for Half Marathons in September!

20-30 Minutes of drills/warm-up, 5k@85% 5k Race Pace

Friday 21 July

CrossFit

Warm-Up: Row 500m, PVC work, Deadlift 5@ 40%, 60%, 70 % w/4 pull-ups b/t sets

For Time: 12-9-6

  • Strict Pull-ups  –  Every time you break on pull-ups, do 3 burpees

  • Deadlifts @70% 1RM

800m Farmer’s Carry.  Every time you set the weights down, do 10 Squats

Cool-Down: calf/wrist, karate chop, dolphin @ wall

Endurance

Training for Half Marathons in September!

Do CrossFit or Mobility

Thursday 20 July

CrossFit

Warm-Up: 4 widths bear crawl, 2 widths toy soldiers, 10 squats, 10 cossacks, 4 scorpions; Burgener (snatch); 3-3-3 reps each (careful with that snatch/c&j transition!)

AMRAP 20:00 (barbell):

  • 15 Snatches

  • 15 Clean & Jerks

  • 15 Thrusters

  • 15 Deadlifts

  • 1:00 rest between exercises (i.e. do 15 snatches, rest 1:00, do 15 c&j, rest…etc.)

Use higher of 60% Lowest 1RM or 15kg

Cool-Down: wide-legged forward fold w/twists, low lunge, up/down dog

Endurance

Training for Half Marathons in September!

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

Wednesday 19 July

CrossFit

Warm-Up: 1:00 (Dolphin @ wall, karate chop), 10(arm circles f/b, swinging triceps, log splitters) BP 5-5-3-2-2

Bench Press 3*5@80-85% w/1:00+ DU practice between sets

For Time:

  • 100 Double-Unders

  • 50 Calorie Row (or 400m Run)

  • 25 Weighted Step-ups (20/16 kg/hand; 24/21” box))

Cool-Down: Karate chop, calf/wrist, standing quad, cat/cow

Endurance

Training for Half Marathons in September!

Do CrossFit

Tuesday 18 July

CrossFit

Warm-Up: Row 500m PVC Work, Burgener, Clean 5@40%, 3@60%, 2@70%, 80%

CrossFit Total make-up OR CrossFit Total 2 – 60 minutes to find 1RM, max 3 attempts each, in this order:

  • Clean (from floor)

  • Bench Press

  • Overhead Squat

Compare to 3 Mar 17, 4 Jan 17, 10 Aug 16, 13 Jan 16, 11 Sep 15

Cool-Down: up/down dog transitions, low lunge

Endurance

Training for Half Marathons in September!

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

PM: do CrossFit

Monday 17 July

CrossFit

Warm-Up: Row 500m PVC Work, BS 5@bar, 50%, 3@65%, 2@75, 85%

CrossFit Total: 60 minutes to find 1 RM, max 3 attempts each, in this order, of:

  • Back Squat

  • Strict Press

  • Deadlift

Compare to 2 Mar 17, 3 Jan 17, 9 Aug 16, 11 Jan 16, 17 Feb 16

Cool-Down: couch, super tri, seated forward fold

Endurance

Training for Half Marathons in September!

Do CrossFit or Yoga/Mobility

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