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CrossFit & CrossFit Endurance WODs 24-30 July 2017

Sunday 30 July

Endurance

Training for Half Marathons in September!

15-20 min drills/warm-up, Tabata Sprints

Saturday 29 July

CrossFit

Warm-Up:  400m Farmer’s Carry, 10(squats, cossacks, lunges, swinging triceps)

With a Partner, 7 RFT:

  • 20 Partner Wall Balls (toss to partner)

  • 20 Box Jumps (alternate)

    • each partner does 10 of each exercise every round

Cool-Down: ankle/wrist; standing quad, seated forward fold, 6-Pt Rainbows

Endurance

Training for Half Marathons in September!

20-30 Minutes of drills/warm-up, 10k@80% 5k Race Pace

Friday 28 July

CrossFit

Warm-Up: 1 width inchworms, BP 5-5-3-2-2

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

4 Rounds, Each for Time of:

  • Run 400m, Rest ~3:00 between

Cool-Down: rolling forward fold pike & split, karate chop on floor

Endurance

Training for Half Marathons in September!

Do CrossFit

Thursday 27 July

CrossFit

Warm-Up: 10(arm circles f/b, side bends, leg swings, squats), 4 cartwheels, BS 5-5-3-2-2

Back Squat 3*5@80-85% 1RM

Handstand Holds/Walks + DU practice

Cool-Down: Couch, cheerleader w/arms across, 6 pt rainbows,

Endurance

Training for Half Marathons in September!

30-45 minutes of drills/warm-up then 4-5*1,000m w/easy 600m between each

Wednesday 26 July

GUEST DAY! All Guests Workout for FREE!

CrossFit

Warm-Up: Run 400m, 1:00 Goblet Squat hold, Movement instruction & practice/find your challenging version of the workout

5 Rounds For Time:

  • 1 Rope Climb (substitute: 2 pull-ups + 2 Squats)

  • 12 Toes To Bar

  • 1 Rope Climb (2/2)

  • 12 KB Squat Cleans (substitute: KB swings or deadlifts)

Cool-Down: Band; arm, shoulder, hip f&b w/ wrist/finger stretches

Endurance

Training for Half Marathons in September!

Do CrossFit

Tuesday 25 July

GUEST DAY! All Guests Workout for FREE!

CrossFit

Warm-Up: Pose® Running Drills, 3-2-1 reps each exercise

  • Run 1 Mile*

  • 100 AbMat Sit-ups

  • 100 Back Extensions (segment as needed)

  • Run 1 Mile*

*adjust runs so ≤ 8:00 very hard effort

Cool-Down: couch or standing quad; cheerleader w/arms across, low lunge, 6-pt rainbows

Endurance

Training for Half Marathons in September!

AM: 20-30 minutes of drills, 4-6*600m w/400m EZ between

PM: do CrossFit

Monday 24 July

CrossFit

Warm-Up: 2:00 box prayer, 10(squats, cossacks) duck walk, bear crawl; Burgener (squat clean); Cleans 3-3-3-3 to 80%

10:00 EMOM: 2 Squat Cleans @80% 1RM (or 65% BS 1RM)

Deadlift 5@50%1RM, 70%, 5@80%, 3@85%

50 V-Ups/Straddle-ups (alternate)

Cool-Down: couch, seated forward fold, cat/cow

Endurance

Training for Half Marathons in September!

CrossFit Endurance Recovery WOD, 3-4 RFQ, 10-12 reps each:

  • Sit-ups

  • Back Extensions (Supermans)

  • Kettlebell Swings

  • Push-ups

  • Air Squats

OR: Yoga/Mobility

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