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CrossFit & CrossFit Endurance WODs 21-27 Aug 2017

Sunday 27 Aug

Endurance

September Half Marathons!

30 Minutes of drills/warm-up, 8 miles at 85% of 15k TT pace

Saturday 26 Aug

CrossFit – Friends & Family WOD/BBQ!  Free & Everyone is welcome!

WOD to be announced!

Endurance

September Half Marathons!

Do CrossFit, Rest, or yoga/mobility

Friday 25 Aug

CrossFit – Games WOD Week!

Warm-Up: 4 widths bear crawl, 2 widths crab walk, 3(5 push-ups + 5 ring rows); DL w/u, HSPU variation; thruster w/u to working weight; 3-2-1 reps DL & HSPU

“Diane”   21-15-9 reps for time of:

  • Deadlifts (102.5/62.5)

  • Handstand Push-ups

Option: 21/9 – 15/6 – 9/3 reps

4:00 Time Cap

—  Rest 5:00, then —

“Final Couplet”

6 Rope Climbs (sub: 10 pull-ups + 8 squats)

30 Thrusters (Rx 42.5/30)

5:00 Time Cap

Cool-Down: dolphin at wall, hands-clasped forward fold, low lunge, quad/couch

Endurance

September Half Marathons!

30 minutes of drills/warm up, then: Tabata sprints

Thursday 24 Aug

CrossFit – Games WOD Week!

Warm-Up: Ankle/knee/hip, arm circles, logsplitters

Bottoms-up KB Press Test – Start w/8KG, press from shoulder to overhead Left then Right.

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.

w/u2: 10(squats, cossacks), burgener (snatch), 3(10 DU, 3 snatches)

“Double-Under Snatch”

4 Rounds for Time:

  • 50 Double Unders (sub 120 single skips)

  • 15 Snatches (Rx 42.5/30)

10:00 Time Cap

Cool-Down: Band: arm, shoulder, wrap, calf w/plate

Endurance

September Half Marathons!

30-45 minutes of drills/warm-up then 3-4*1,000m w/easy 600m between each

Wednesday 23 Aug

CrossFit – Games WOD Week!

Warm-Up: Run 600m (or~3:30),  10 squats 10 cossacks run 400m 10 burpees; BBJO I&P, 3-2-1 reps w/o run

“Vest[less] Triplet”   4 Rounds for Time:

  • 400m Run

  • 24 Squats

  • 12 Burpee Box Jump Overs  (vest sub: 8kg kb goblet squats)

17:00 time cap

200 single skips in fewest sets possible

Accumulate 60 seconds in hanging L-sit

Cool-Down: calf/wrist, couch/quad, tabletop (fka ‘cheerleader’), cat/cow

Endurance

September Half Marathons!

Do CrossFit

Tuesday 22 Aug

CrossFit – Games WOD Week!

Warm-up: dolphin@wall, 1 width each: Russian twists, spiderman, bear crawl, chameleon.  Cat/cow, 6-point rainbows. Burgener (clean) + 3 Jerks;

C&J 3-3-2-2 to working weight w/3 C2B or TTB between sets (alternate); 3-2-1 reps each exercise

“Bar Fight”

  • 50 Chest-to-Bar Pull-Ups

  • 40 Toes-to-Bar

  • 30 Clean & Jerks Rx 92.5/65, or 65% 1RM (should be heavy)

15:00 time cap

Cool-Down: Monkey/Bear/Frogger walks

Endurance

September Half Marathons!

AM: 20 minutes of drills, 5-6 * 400m w/easy 200m between

PM: Do CrossFit

Monday 21 Aug

CrossFit – Games WOD Week!

Warm-Up: 5:00 LAX ball 4-square, PVC Work, Burgener (snatch)

Snatch 3-3-2-2-2-1-1-1 for daily max

If snatch isn’t working for you, sub Front Squat for 2 Repetition Maximum

W/U2: Arm circles, back claps, logsplitters; OH Walking lunge instruction/practice/find working weight & version, 3(Row 100 EZ, 50 Hard) 6 OH walking lunges

“Assault Lunge”

  • 40/30 Cal. Row

  • 100’ KB OH Walking Lunge Rx 32/24kg

5:00 Time Cap

Cool-Down: Band: arm, shoulder, child’s pose

Endurance

September Half Marathons!

Do CrossFit or yoga or mobility

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