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CrossFit & CrossFit Endurance WODs 4-10 Sept 2017

Sunday 10 September

Endurance

September Half Marathons!

Yoga/Mobility or easy swim, bike, or walk. Anything but running 😉

Saturday 9 September

CrossFit

Gym-length sprints 3 Rounds(1 forward, 1:00 rest, 1 backward,1:00 rest)

Alternating with a partner, 20 Rounds (10 each) for time:

  • 10 KB Push Presses (1 bell, 5/side)

  • 100’ Burpee Run

Endurance

September Half Marathons!

RACE DAY!

As soon as practicable after the race, do CrossFit Endurance Recovery WOD: RFQ: 10-12 reps each:

  • Sit-ups

  • Back Extensions (Supermans)

  • Kettlebell Swings

  • Push-ups

  • Air Squats

Friday 8 September

CrossFit

Hang Squat Clean 3-3-3-3-3

7 RFT:

  • 7 Power Cleans

  • 7 Thrusters

  • 7 Bar-Facing Burpees

Both lifts @ 40% lower 1RM

Endurance

September Half Marathons!

Easy walk or mobility

Thursday 7 September

CrossFit

Pull-up Progression

For Quality:

  • 5 Goblet Squats

  • 5 KB Snatches L

  • 5 KB Snatches R

  • 5 Russian Swings

  • Rest 0:30

Repeat Sequence with 10 Reps each + 1:00 Rest, 15 Reps each + 1:30 Rest then 10 reps each + 1:00 Rest then 5 Reps each

Use the same KB throughout if possible.

Endurance

September Half Marathons!

AM: 3-5 RFT of 5 Pull-ups, 10 Push-ups, 15 Squats

PM: 3-4* 400m @ 70% effort, 200m walk between each.  Focus on technique

Wednesday 6 September 

CrossFit

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

AMRAP 5:00

  • 10 Back Extensions

  • 10 TTB

  • 100’ Walking lunges

Endurance

September Half Marathons!

Easy walk or mobility

Tuesday 5 September

CrossFit

1/2/3 Turkish Get-ups per side (1 left, 1 right, then 2 L, 2 R, 3L, 3R)

For Reps:

  • 1:00 Box Jumps (30/24 or higher than usual)

  • 1:00 Rest

  • 1:00 Kettlebell Swings (max 24/16)

  • 1:00 Rest

  • 2:00 Wall Balls (20/15#)

  • 2:00  Rest

  • 2:00 KB Swings

  • 2:00 Rest

  • 1:00 Box Jumps (24/21” or usual)

  • 1:00 Rest

  • 1:00 KB Swings OR WB

Endurance

September Half Marathons!

Easy 30 min run.

Monday 4 September – LABOR DAY!  CLASS AT 10:00AM ONLY!

CrossFit

“Hotshots 19” https://hotshots19.crossfit.com

6 Rounds for time of:

  • 30 Squats

  • 19 Power Cleans, (lower of 102.5 / 42.5 or 40% 1RM)

  • 7 Strict Pull-ups

Endurance

September Half Marathons!

** If you race is not this week, repeat last week until your race**

Taper week!

AM: Squat 5*3 or %*5 @80-90% usual weight

PM 8-10*200m, rest 2:00 between each.  Hold same pace as at beginning of this program.  Focus on technique!

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