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CrossFit & CrossFit Endurance WODs 31 July – 6 Aug 2017

Sunday 6 Aug 2017

Endurance

Training for Half Marathons in September!

20-30:00 Drills/Warm-up, 10 mile Time Trial, preferably on trails

Saturday 5 Aug 2017

CrossFit

Warm-up:  2 bear crawl, 1 chameleon, 1 duck walk; 10 squats, 10 cossacks, 200m run, 2:00 DU practice

Partner WOD, each does 1/2 reps, 1 ball on run, share ball; AMRAP 30:00:

  • 32 Wall Balls

  • 200m Run w/Ball

  • 32 Partner Ball-Toss Sit-ups

  • 32 Ball-Overhead Lunges

  • 42 Double-Unders

Cool-Down: Partner barbell calf & hamstring stretch, seated twist

Endurance

Training for Half Marathons in September!

Do CrossFit or yoga/mobility

Friday 4 Aug 2017

CrossFit

Warm-up: 3(200m run, 8 squats, 8 cossacks, 8 pass-thru’s, 8 around-the-worlds, 8 OHS w/PVC or barbell)

8:00 additional mobility/find squat variation & weight, 200m ramp-up run

“Nancy” 5 RFT:

  • 400m Run

  • 15 OHS @ lower of 42.5/30 or 50% 1RM

Compare to 8 Feb 2017

Cool-Down: hands-clasped forward fold, low lunge w/hamstring stretch, LAX upper back

Endurance

Training for Half Marathons in September!

session (a): 30 minutes drills/warm-up, Tabata sprints

session (b): Do CrossFit or yoga/mobility

Thursday 3 Aug 2017

CrossFit

Warm-up: 2 rounds: 5 4-Point squats. 5 Lunges w/Twist. 10 PVC Good Mornings. 10 PVC Pass Throughs. 3(3 pull-ups + 6 KB Swings or Snatches + 3 Box Jumps)

“Jennifer” Complete as many rounds as possible in 26 minutes of:

  • 10 pull-ups

  • 15 US kettlebell swings, 24/16  (Sub: snatches at 20/12 or Russian at 28/20)

  • 20 box jumps, 24/20” box

Compare to 7 Mar 16

Canadian 1st Class Constable Jennifer Kovach of Guelph, Canada, died March 14, 2013, when her squad car was involved in a motor-vehicle accident while she was responding to a call for service.

Cool-Down: Karate chop, standing forward fold, low lunge, calf stretch, LAX shoulders

Endurance

Training for Half Marathons in September!

30-45 minutes of drills/warm-up then 4-5*1,000m w/3:00 rest between

Wednesday 2 Aug 2017

CrossFit

Warm-up: 4 rounds (20 double-unders, 6 push-ups, 6 squats, 6 db/kb push presses, 6 sit-ups), 4-4-4 Front Squat & Push Press, to working weight

4 Rounds For Time:

  • 20 Push-ups

  • 16 KB Front Squats (1 bell, 8/side)

  • 16 KB Push Presses (1 bell, 8/side)

  • 20 Sit-ups

 Rest 5:00, then:

For Time & Load: 600m Weighted Carry (sandbag, plate, KB etc. as long as it’s NOT a farmer’s carry)

Cool-Down: hands-clasped forward fold, 6-pt rainbows, LAX upper back, shoulders

Endurance

Training for Half Marathons in September!

Do CrossFit

Tuesday 1 Aug 2017

CrossFit

Warm-Up: Run 400m, 1:00 Goblet Squat, 2*10(arm circles f&b, squats, cossacks; Pose drills w/runouts; 4* ramp-ups

5 Rounds, each for Time: 100m Sprint, (or 0:15) rest 1:30 b/t efforts

Bench Press 5@ bar, 50%, 3@65%, 2@75, 80-85%, 3*5@80-85% w/Pull-up Progression between sets

Cool-Down: dolphin @wall, standing quad, cheerleader w/arms across

Endurance

Training for Half Marathons in September!

With at least 3 hours between sessions, do: (1) 20 minutes of drills, 5-6*600m w/EZ 400m between, (2) do CrossFit.  It does NOT matter which you do 1st.

Monday 31 July 2017

CrossFit

Warm-Up: 400m run, small-plate-hold Egyptians, arm circles, back claps, log splitters

Bottoms-up KB Press Test – Start w/8KG, press from shoulder to overhead L then R.  With the heaviest bell you can do WELL on both sides, 10:00:

  • OH/Front Rack/Suitcase Carry L side then R.

Move down the list when you lose integrity.

AMRFQuality in 15:00:

  • 16 USB Reverse Rotating Lunges

  • 10 USB Rotating Deadlifts

  • 15 Push-ups

  • 40 Double-Unders

Cool-Down: Band: karate chop, wrap, super triceps, child’s pose; scorpion

Endurance

Training for Half Marathons in September!

Yoga/Mobility OR CrossFit Endurance Recovery WOD 3-4 RFQ, 10-12 reps each:

  • Sit-ups

  • Back Extensions (Supermans)

  • Kettlebell Swings

  • Push-ups

  • Air Squats

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