612-644-9781 info@crossfitslipstream.com

CrossFit & CrossFit Endurance WODs 7-13 Aug 2017

Sunday 13 Aug 2017

Endurance

September Half Marathons!

15-20 minutes drills/warm-up, 10 miles @80% of 10 Mile Time Trial pace

Saturday 12 Aug 2017

CrossFit

Warm-Up: 2(200m run, 10 squats, 10 cossacks, 4 pull-ups, 3 burpees)

“Helton”   3 RFT:

  • 800m Run

  • 30 DB Squat Cleans (Rx 50/35#)

  • 30 burpees

  • Partner option: run together, reps I go/You go &/or do as AMRAP; 30:00 time cap

U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, Ga., assigned to the 6th Security Forces Squadron at MacDill Air Force Base in Tampa, Fla., was killed September 8th, 2009, while on a mission near Baghdad, Iraq.

Cool-Down: roll to pike & split, cheerleader w/arms across, scorpions

Endurance

September Half Marathons!

Do CrossFit or REST

Friday 11 Aug 2017

CrossFit

Warm-Up: 1 width inchworms, 4 widths bear crawl

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

w/u2: 4-4-4 reps each exercise

4 Rounds, 1:30 work, 1:00 rest:

  • 12 Walking Lunges

  • 15 Sit-ups

  • 15 Back extensions

  • 5 Muscle-Ups (sub 2 pull-ups + 2 dips)

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

Endurance

September Half Marathons!

A: 30 minutes drills/warm-up, Tabata sprints

B: Do CrossFit or Yoga/Mobility

Thursday 10 Aug 2017

CrossFit

Warm-Up: 400m Run, leg swings, 10 PVC good mornings, 10 push-ups, power clean review, 1-leg squat review, DL warm-up to 65%, 3-2-1 DL & HSPU

Following scheme of 2, 4, 6, 8… reps, AMRAP 7:00:

  • Deadlift @65% 1 RM

  • Handstand Push-ups

Rest 5:00, then, following same rep scheme:

AMRAP 7:00

  • Power Cleans @65% 1RM

  • 1-Legged Squats

Cool-Down: hands-clasped forward fold, low lunge w/hamstring stretch, couch/quad

Endurance

September Half Marathons!

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

Wednesday 9 Aug 2017

CrossFit

Warm-Up: 1 width: bear crawl, toy soldiers, Russian Twists, spiderman, crab walk, bear crawl, BS 10@ bar

Back Squat 10-7-4-2-2-4-7-10

Cool-Down: Barbell smash calves, hamstrings, glutes, quads

Endurance

September Half Marathons!

Do CrossFit

Tuesday 8 Aug 2017

CrossFit

Warm-up: Band: arm, shoulder, Overhead karate chop, Strict press 5@bar, Push Press 5@40%, 60%

Push Press 3-3-3-3-3

w/u 2 b/t push-press sets: find KB weight, dip variation

before start: 3-2-1 reps

7 RFT:

  • 14 Russian KB Swings As Heavy As Possible

  • 7 Ring Dips

Cool-Down: band: arm, wrap, super triceps

Endurance

September Half Marathons!

A: 20-30 minutes of drills, 5-6*400m w/1:30 rest between

B: do CrossFit

Monday 7 Aug 2017

CrossFit

Warm-Up: Band: Arm, shoulder, wrap; hip front; 400m run, 2(10 pic or barbell thrusters, 6 pull-ups)

“Fran” 21-15-9 reps for time of:

  • Thrusters (42.5/30 or 50% 1RM)

  • Kipping Pull-ups

*Adjust difficulty and/or repetitions to finish in <5:00*

Compare to 6 Jan 17, 13 Oct 16, 19 Apr 16, 8 Jan 16

https://www.youtube.com/watch?v=-2nsZ9Lbz-8

Deadlift 5@50%, 3@70%, 3@80%,

Every 0:20 for 5:00: 1 DL @80-85%

Cool-Down: band: arm, shoulder, karate, hip front; scorpion

Endurance

September Half Marathons!

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