CrossFit

W/U: 3:00 DU practice, 5*Zig-zag runs, 3* forward/backward, 3(5 squats, 5 push-ups, 3 pull-ups), ankle circles, hip circles

For Time:

  • 50 Push-Ups

  • 50 KB Swings

  • 50 Pull-ups

  • 50 Box Jumps

  • 50 Double-Unders

  • 30 Push-Ups

  • 30 KB Swings

  • 30 Pull-ups

  • 30 Box Jumps

  • 30 Double-Unders

  • 10 Push-Ups

  • 10 KB Swings

  • 10 Pull-ups

  • 10 Box Jumps

  • 10 Double-Unders

C/D: Row 400m EZ, couch stretch, arms across, karate, hands clasped forward fold

Endurance

Run or Bike; 30-45 min skills & drills, 4-5*800m 2:30 Rest Between Repeats

CrossFitSlipstreamPushups

CrossFit Slipstream is a CrossFit gym in St Paul MN with a year-round endurance program.

CrossFit

W/U: Row 500m, 3 minute squat test, Burgener (clean), 3* Jerks

C&J 3-3-2-2-1-1-1
Max pull-ups between sets

then…

Front Squat 3*5@60-65% BS 1RM

C/D: Row 500m EZ, 3 minute squat test, couch, LAX shoulders

Endurance

Run: 20 minutes skills & drills, then 5k@80%TT pace (bike: ride EZ 1:1 [the same time your 5k took], then repeat once)

CrossFitSlipstreamFS

CrossFit Slipstream is a CrossFit gym in St Paul MN with a year-round endurance program.

CrossFit

W/U: 3:00 DU practice, arm circles, wrist circles, logsplitters, 5*handstand attempts; KB movement review/instruction

Pull-up progression

10 minutes to find max weight/reps: kettlebell clean, kettlebell snatch

–5 minutes rest–

AMRAP 10:00:

  • 16 Kettlebell snatches (8/side)

  • 16 Kettlebell Cleans (8/arm)

  • 16 Kettlebell Swings (American)

C/D: Band: shoulder, arm; hands-clasped forward fold

Endurance

AM: CrossFit and/or mobility

PM: 4-5*400m, 2:00 RBR

CrossFitSlipstreamKBS

CrossFit Slipstream is a CrossFit gym in St Paul MN with a year-round endurance program.

CrossFit

W/U: Row 500m, Burgener (snatch & clean), 2(10 bar-facing-burpees, 10 pull-ups, 10 box jump-overs, 10 WB)

“Three Wise Men”

“Jeremy”

Complete as many rounds and reps as possible in 4 minutes of:

5 Hang Squat Snatch (60/47.5 kg, Scaled = 65-70% 1RM)


10 Burpees Over the Barbell

Rest 2 minutes, and then…

“Ben”

Complete as many rounds and reps as possible in 4 minutes of:

10 Power Cleans (RX = 60/47.5 kg, Scaled = 65-70% 1RM)

20 Pull-Ups (kipping ok)

Rest 2 minutes, and then…

“Beau”


Complete as many rounds and reps as possible in 4 minutes of:

15 Box Jump-Overs (Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)

30 Wall Ball Shots (Elite & RX = 20/15 lbs; Scaled – 15/10 lbs)

C/D: Row 500m EZ, band: shoulder, hip front & back, pigeon, golmukasana

Endurance

Bike & Run: 30-45 minutes skills & drills, 4-10*200m @ 187 cadence (run)/as fast as possible (bike), stop at 10 or when cadence cannot be maintained

CrossFit Slipstream St. Paul MN WB

CrossFit Slipstream is a CrossFit gym in St Paul MN with a year-round endurance program.

W/U: 3:00 DU practice, arm circles, log splitters, back claps, hip circles, 10 squats w/2 second pause at bottom, Burgener (snatch)

Snatch 3-2-2-1-1, pull-up progression between sets

–5 minutes rest/find working weight–

For time:

  • 10 OHS

  • 10 FS

  • 10 BS

  • Row 1,000m

C/D: Row 300m EZ, band hip front & back, everyone’s favorite

CrossFit Slipstream St. Paul MN Row

Endurance

Rest day

CrossFit Slipstream is a CrossFit gym in St Paul MN with a year-round endurance program.

CrossFit

W/U: Row 200m, 2 lengths side crab walks, 10 arms circles forward & backward, 1 lap monkey walk 1/2 left & 1/2 right, 5*handstand attempts

Progression: pull-ups, handstand push-ups (between BS sets)

Back Squat 3*5@80-85% 1RM

–5 minutes rest–

For time: Row 2,000m

Endurance

Note: yes, the weather is crappy.  However, the pace you can hold for a 5k in these conditions will be the basis for much of our subsequent training.  Be careful out there, or do it on a treadmill.

W/U: Skills & Drills: 20 minutes

WOD: 5k Time Trial (race pace!, hold 190+ cadence)

C/D: calf stretch, seated forward fold, pigeon, reverse pigeon, couch stretch, foam roll/lax ball as needed

CrossFit Slipstream St. Paul MN Running

CrossFit Slipstream is a CrossFit gym in St Paul MN with a year-round endurance program.

Reminder: Nourish(RX) registration is still open!  If you want to lose weight and increase sports performance, sign up on the Nourish(RX) page!

W/U: Row 500m, 10 push-ups, Row 500m, 10 push-ups

3 Rounds for Quality:

  • Bench Press: 5@100% Press 1RM or same as last BP

  • Dips: 1*10

  • Pull-up progression set (see trainer)

–5 minutes rest–

For time:

  • Row 800m

  • 30 WB

  • Row 600m

  • 30 WB

  • Row 400m

  • 30 WB

  • Row 200m

C/D: Row 200m EZ, couch stretch, arms across, karate chop on floor, hands clasped forward fold

Endurance

CrossFit as above, or OFF

CrossFit Slipstream St. Paul MN

CrossFit Slipstream is a CrossFit gym in St Paul MN with a year-round endurance program.

Reminder: Nourish(RX) registration is still open!  If you want to lose weight and increase sports performance, sign up on the Nourish(RX) page!

CrossFit

W/U: 3:00 DU practice, 3*Handstand holds, 5*cartwheels/side, run 2* 1 length each forward & backward
Movement instruction/review

 5 Rounds For Quality:

  • 10 2-handed KB swings

  • 3 KB Push Presses

  • 2 Turkish Get-Ups (1/arm)

  • 1 set max pull-ups

C/D: Hands-clasped forward fold, arms across, band shoulder & arm

Endurance

Skills & Drills 30-45 minutes; 4-5*800m, holding 192+ cadence, 2:30 Rest between Rounds

CrossFit Slipstream St Paul MN

CrossFit Slipstream is a CrossFit gym in St Paul MN with a year-round endurance program.