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CrossFit Workouts 18-24 September 2017

Sunday  24 September 2017

AMRAP 35:00

  • Run 600m    Then, by round #:

    • (1) 8 OHS

    • (2) 8 Snatches

    • (3) 8 Clean & Jerks

    • (4) 8 Thrusters

    • (5)  8 Front Squats

    • (6) 8 Deadlifts

    • (7) 8 Strictest Pull-ups

    • (8) 8 Push-ups

    • (9+) Reverse the previous list (repeat push-ups, then strict pull-ups, etc.)

All at 60% lowest 1RM, may use 2 bars or sub w/permission

Saturday 23 September 2017

“Tailpipe”    10 RFT (each rows 5x & holds 5x):

  • Partner 1 Rows 250m while:

  • Partner 2 Double KB Static Hold (24/16 kg)

If Static hold breaks, must stop rowing until it is restored.

Friday  22 September 2017

AMRAP 2:00, 1:30, 1:00, 0:30 w/2:00 rest b/t each of:

  • 10 KB Snatches (one hand/round)

  • 5 Push-ups

Rest 5:00 then, Tabata:

  • Pull-ups (4 Rounds)

  • Squats (4 Rounds)

Thursday 21 September 2017

Snatch 3-3-2-2-2-1-1 for max load

Clean & Jerk  3-3-2-2-2-1-1 for max load

Wednesday 20 September 2017: GUEST DAY!  All New Guests* Workout for FREE!

*Fear Not, everything is adjustable to your fitness and experience level, so come give it a try!

Deadlift 1 rep every 0:20 for 5:00@75-80%

4 RFQ:

  • 10 USB Reverse Rotating Lunges

  • 1 Rope Climb

  • 20 Sledgehammer Strikes

  • 1 Rope Climb

  • 10 Double KB Thrusters

  • 1 Tire Drag for speed

Tuesday 19 September 2017: GUEST DAY! All New Guests* Workout for FREE!

*Everything is adjustable to your fitness and experience level, so come give it a try!

AMRAP 10:00

  • 16 Box Jumps (24/20”)

  • 8 HSPU

Rest 8:00 then:

3(AMRAP 2:00/Rest 2:00)

  • 16 KB Swings

  • 8 Kipping Pull-ups

Monday 18 September 2017

Back Squat 20-15-10-5-3

Muscle/Pull-up Progression between sets

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

CrossFit WODs 11-17 September 2017

Sunday Classes START Today! 17 September

“Team ‘Badger’” In teams of 2, complete as I go/You go (1 partner works while other rests, run together)

3 RFT:

  • 50 Squat Cleans @ lower of 42.5/30 kg or 40% 1RM

  • 50 pull-ups

  • 800m Run (together)

40:00 time cap

Compare to 30Dec16 & 26July14

Saturday 16 September

“Mary” AMRAP 20:00

  • 5 HSPU

  • 10 1-Leg Squats (aka “pistols”) (5/leg)

  • 15 Kipping Pull-ups

Compare to 27 Dec 16, 2 Apr 16

Friday 15 September

Clean & Jerk 3-3-2-2-2-1-1 for max

“San Francisco Crippler”  For Time:

  • 30 Back Squats at 60% 1RM

  • 1,000m Row

Compare to 12 Aug 16, 25 Nov 2015

Thursday 14 September

For Time:

  • 15 Squat Cleans @40% thruster max

  • 30 TTB

  • 30 Box Jumps (24/21)

  • 15 Dips

  • 30 KB Shoulder-to-Overhead

  • 30 Double-Unders

  • 15 Thrusters @40% thruster max

  • 30 Pull-ups

  • 30 Burpees

  • 300’ OH Walking Lunge w/20/10kg plate OH

40:00 time cap

Wednesday 13 September

Snatch 3-3-2-2-2-1-1 for max load

AMRAP 12:00

  • 3 Snatches

  • 6 Clean & Jerks

  • 9 C2B Pull-ups

  • 54 Double-Unders (108 Singles)

Lifts @ 60% Snatch 1 RM

Tuesday 12 September

Handstand holds & DU practice

4*800m Run, each for time

Rest 1:1.5

Monday 9/11/2017

9/11 Memorial WOD

For time: Row or Run 2001m (1 time around the block), then 11 reps of:

  • Box Jumps (30”/24”)

  • Thrusters (Rx 57.5/37.5 [125#/85#])

  • Burpee-Chest to Bar Pull-ups

  • Power Cleans (Rx 80/55  [175#/120])

  • HSPU

  • US KB Swings (Rx 32/24)

  • Toes to Bar

  • Deadlifts (Rx 80/55  [175#/120#])

  • Push Jerk (Rx 50/35 [110#/75#])

Run or Row 2001m (whichever you have not done yet)

40:00 Time Cap

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

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

CrossFit & CrossFit Endurance WODs 28 Aug – 3 Sept 2017

Sunday 3 September

Endurance

September Half Marathons!

30:00 Drills/warm-up, 8 miles at 85% of 15k TT pace

Saturday 2 September

CrossFit

Warm-Up: Hungry Hungry Hippos, movement I&P

With a Partner, AMRAP 30:00

  • 200m Run w/ball

  • 10 Ball Slams

  • 10 Ball Cluster tosses

  • 20 Ball toss Sit-ups

(all #s are total for team, partners alternating reps)

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

Endurance

September Half Marathons!

Do yoga or mobility work

Friday 1 September

CrossFit

Warm-Up: 3*10(arm circles, back claps, wrist circles, logsplitters)

Handstand & Jump Rope progression

w/u2: Burgener (clean) + 3 jerks, 10 ring rows, 3-2-1 reps each ex. @ working weight

15-12-9 Reps for Time of:

  • Clean & Jerk @ 33% 1RM

  • C2B Pull-ups

Cool-Down: Band: super tri, hip front & back, child’s pose

Endurance

September Half Marathons!

Do CrossFit

Thursday 31 August

CrossFit

Warm-Up: Run 600m, 2:00 box prayer, 1:00 each: arm, shoulder, super triceps; 3 rounds 1 width each: bear crawl, monkey, froger

Movement I&P/find variation & working weights, 3-2-1 reps.

21-18-15-12-9-6-3 Reps for Time of:

  • Push-ups

  • Overhead Squats @33% 1RM

Cool-Down: super triceps, wide split progression, golmukasana

Endurance

September Half Marathons!

30:00 Drills/warm-up; 2*200m w/1:30 rest; 2*400m w/1:30 rest; 2*1,000w/3:00 2*1,000m w/ 3:00 rest

Wednesday 30 August

CrossFit

Warm-Up: 2(500m row, 1 width inchworms, toy soldiers), sumo DL review & practice

Deadlift 5/5 – 5/5 – 5/5 – 5/5 (do 5 reps with each weight in both Sumo & Conventional stances)

Muscle-up or Pull-up Progression

Cool-Down: 0:30 bar hang, wide-leg split progression, arms across

Endurance

September Half Marathons!

Do CrossFit

Tuesday 29 August

CrossFit

Warm-Up: Run 400m, movement I&P/find working version, 2 reps each except bear crawl.

In the manner of the song, do 1 rope climb, 2 HSPU + 1 rope climb, 3 FS+2HSPU+1 rope climb, etc.

12 Days of Xmas (in August!):

  • 1 Rope Climb

  • 2 HSPU

  • 3 FS (from floor or re-rack from BS, 40% BS 1 RM)

  • 4 BS (from floor, 40% BS 1 RM)

  • 5 Pull-ups

  • 6 Burpees

  • 70′ Bear Crawl

  • 8 Wall Balls

  • 9 Push-ups

  • 10 KB Swings

  • 11 Box Jumps

  • 12 Deadlifts (40% BS 1 RM)

40 Minute Time Cap

Band: arm, shoulder, hip front & back; seated forward fold

Endurance

September Half Marathons!

Session A: 30:00 Drills/warm-up; 5-6*600m w/ easy 300m b/t

Session B: Do CrossFit

Monday 28 August

CrossFit – Games WOD Bonus Day!

Warm-Up: 400m run, small-plate-hold Egyptians, arm circles, back claps, log splitters; clean burpee practice; 200m run, 3 clean burpees

You didn’t think we’d skip the “Madison Triplet,” did you?

5 RFT:

  • 400m Run

  • 7 Clean Burpees (slam ball or sandbag, tire stack or boxes)

20:00 Time Cap

200 Single skips in fewest sets possible

Cool-Down: calf/wrist, karate chop, tabletop, seated forward fold,

Endurance

September Half Marathons!

Do CrossFit

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

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

 

CrossFit & CrossFit Endurance WODs 14-20 Aug 2017

Sunday 20 Aug

Endurance

September Half Marathons!

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

Saturday 19 Aug

CrossFit

Warm-Up: Games; 200m run, 3*5(push-ups, squats, PVC GM); PVC work; movement instruction & practice, 3-2-1 reps

Partner WOD, AMRAP 10:00:

  • 20 WB (hit target, partner catches)

  • 15 Partner deadlifts @60 kg

  • 10 Plank Hand Slaps

Cool-Down: low lunge w/hamstring stretch, lying twist, karate chop

Endurance

September Half Marathons!

Do CrossFit or REST

Friday 18 Aug

CrossFit

Warm-Up: 200m run, 3*5(push-ups, squats, PVC GM); PVC work, 3 reps ea @ 33%, 50%

HAPPY (EARLY) BIRTHDAY TO JOHN’S MOM, “LINDA!”

For time, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:

  • Bench Press

  • Squat Clean

  • Deadlift

all @ lower of 50% 1RM or 1.0, 0.75, & 1.5 times bodyweight, respectively.

35:00 time cap  Compare to 20Aug16, 7Jan16, 20Aug15

Cool-Down: low lunge w/hamstring stretch, lying twist, karate chop

Endurance

September Half Marathons!

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

PM: Do CrossFit or Yoga/Mobility

Thursday 17 Aug

CrossFit

Warm-Up: Row 500m, 3(0:30 Plank, 2 Up/Down dog transitions), 2:00 box prayer & sink mob., Burgener (snatch)

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

3* AMRAP 2:00 work/2:00 Rest

  • 3 Pull-ups

  • 4 Push-ups

  • 5 Sit-ups

Cool-Down: sink mob & box prayer, seated twist, seated forward fold

Endurance

September Half Marathons!

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

Wednesday 16 Aug

CrossFit

Warm-Up: Band: Arm, shoulder, wrap; 10 pvc or barbell jerks

(Rack) Jerk 3-3-2-2-1-1-1 for daily max

4 RFQ:

  • 0:30 hollow hold

  • 0:30 back extension hold (quality first!)

Cool-Down: cat/cow, 6-pt. rainbows,, bbell smash pec/delt

Endurance

September Half Marathons!

Do CrossFit

Tuesday 15 Aug

CrossFit

Warm-Up: 2*10(arm circles f/b, back claps, logsplitters)

Pull-Ups 7-7-7-7-7 w/1:00 DU between sets

For Time:

  • 30 Double KB Deadlifts (max 32/24)

  • Row 30 Calories

  • 30 Overhead Squats @33% 1RM

Cool-Down: super tri, couch/quad, roll to forward fold pike & split

Endurance

September Half Marathons!

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

PM: do CrossFit

Monday 14 Aug

CrossFit

Warm-Up: Band: Arm, shoulder, wrap; hip front; 400m run, 10 pvc or barbell thrusters

Thruster* 5-5-3-2-2-1-1-1 for 1 Rep Max

*1 Handstand & 1:00 double-under practice between sets

Cool-Down: 5*J-curls, band: hip front & back, child’s pose

Endurance

Training for 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

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

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

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

CrossFit & CrossFit Endurance WODs 17-23 July 2017

Sunday 23 July

Endurance

Training for Half Marathons in September!

30:00 Drills, Tabata sprints

Saturday 22 July 

CrossFit

Warm-Up: Band: arm, shoulder, hip front & back; Run 800m, 20 walking lunges, 2 widths each: crab walk, bear crawl

Movement Instruction & Practice

With a Partner, AMRAP 15:00:

  • 6 Synchronized KB/DB Thrusters

  • 6 Synchronized Pull-ups

Cool-Down: Band: wrap, child’s pose, calf (front or back)

Endurance

Training for Half Marathons in September!

20-30 Minutes of drills/warm-up, 5k@85% 5k Race Pace

Friday 21 July

CrossFit

Warm-Up: Row 500m, PVC work, Deadlift 5@ 40%, 60%, 70 % w/4 pull-ups b/t sets

For Time: 12-9-6

  • Strict Pull-ups  –  Every time you break on pull-ups, do 3 burpees

  • Deadlifts @70% 1RM

800m Farmer’s Carry.  Every time you set the weights down, do 10 Squats

Cool-Down: calf/wrist, karate chop, dolphin @ wall

Endurance

Training for Half Marathons in September!

Do CrossFit or Mobility

Thursday 20 July

CrossFit

Warm-Up: 4 widths bear crawl, 2 widths toy soldiers, 10 squats, 10 cossacks, 4 scorpions; Burgener (snatch); 3-3-3 reps each (careful with that snatch/c&j transition!)

AMRAP 20:00 (barbell):

  • 15 Snatches

  • 15 Clean & Jerks

  • 15 Thrusters

  • 15 Deadlifts

  • 1:00 rest between exercises (i.e. do 15 snatches, rest 1:00, do 15 c&j, rest…etc.)

Use higher of 60% Lowest 1RM or 15kg

Cool-Down: wide-legged forward fold w/twists, low lunge, up/down dog

Endurance

Training for Half Marathons in September!

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

Wednesday 19 July

CrossFit

Warm-Up: 1:00 (Dolphin @ wall, karate chop), 10(arm circles f/b, swinging triceps, log splitters) BP 5-5-3-2-2

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

For Time:

  • 100 Double-Unders

  • 50 Calorie Row (or 400m Run)

  • 25 Weighted Step-ups (20/16 kg/hand; 24/21” box))

Cool-Down: Karate chop, calf/wrist, standing quad, cat/cow

Endurance

Training for Half Marathons in September!

Do CrossFit

Tuesday 18 July

CrossFit

Warm-Up: Row 500m PVC Work, Burgener, Clean 5@40%, 3@60%, 2@70%, 80%

CrossFit Total make-up OR CrossFit Total 2 – 60 minutes to find 1RM, max 3 attempts each, in this order:

  • Clean (from floor)

  • Bench Press

  • Overhead Squat

Compare to 3 Mar 17, 4 Jan 17, 10 Aug 16, 13 Jan 16, 11 Sep 15

Cool-Down: up/down dog transitions, low lunge

Endurance

Training for Half Marathons in September!

AM: 20-30 minutes of drills/warm-up then 5k@90% of 5k Race pace

PM: do CrossFit

Monday 17 July

CrossFit

Warm-Up: Row 500m PVC Work, BS 5@bar, 50%, 3@65%, 2@75, 85%

CrossFit Total: 60 minutes to find 1 RM, max 3 attempts each, in this order, of:

  • Back Squat

  • Strict Press

  • Deadlift

Compare to 2 Mar 17, 3 Jan 17, 9 Aug 16, 11 Jan 16, 17 Feb 16

Cool-Down: couch, super tri, seated forward fold

Endurance

Training for Half Marathons in September!

Do CrossFit or Yoga/Mobility

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