CrossFit

W/U: Walking toe touches, walking knee pulls, 2* lengths running forward & backward

Progression: DU Practice

Strength: Back Squat 5/3/1 @ 75, 85, 95% respectively

                      Good Morning 3*10

–5 minutes rest–

Conditioning: Row 2,000 m

C/D: Band hip front & back, foam roll t-spine

Endurance

Skills & Drills, then 1:00/1:00, 0:45/0:45, 0:30/0:30, 0:15/0:15 Hard/EZ

CrossFitSlipstreamStPaulMNBS

 

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

W/U: Arm Circles, Wrist stretches, handstand, 1 length bear crawl, 1 length spiderman

Progression: DU Practice

Olympic Weightlifting: Snatch Grip Deadlift 3*3

Strength: Press 5/3/1 @ 75, 85, 95% 1RM, respectively

–5 minutes rest–

For time:

10 Pull-ups
20 WB
30 Box Jumps
40 DU
50 KB Swings

C/D: Walk 200m, calf stretch, couch stretch, pigeon, reverse pigeon, seated forward fold

CrossFitSlipstreamStPaulMNWB

 

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

W/U: Run 600m, burgener (clean)

Pull-ups Progression

Oly: 5(1 Clean + 2 Front Squats) @ 70% Back Squat 1 RM

Strength: Bench Press 3*3*85% 1RM

C/D: couch stretch, pigeon, standing hands-clasped forward fold

CrossfitSlipstreamStPaulFSJen

 

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

CrossFit

W/U: 5 Handstand holds, 5 tuck jumps, 5 cartwheels/side, Turkish get-up practice

 5 Rounds for Quality:

  • 6 Turkish get-ups (3/arm)

  • 8 strict pull-ups

  • 10 push-ups

  • 8 dips

  • 6 OHS with 20/10kg plate

C/D: Pigeon, karate chop

Endurance

Skills & Drills, then 2:00 Hard, 2:00 EZ as many rounds as possible until form or pace deteriorates

CrossFitSlipstreamStPaulHSPaul

 

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

W/U: Row 400m, Burgener (snatch)

Pull-ups progression

Oly: Snatch pulls 4*1

Strength: Deadlift 3*3@85%

–5 minutes rest–

MetCon: EMOM * 10 minutes-

  • 1 Snatch-grip deadlift

  • 1 Snatch

  • 5 Pull-ups

C/D: Band hip front & back, arms crossed on floor

CrossfitslipstreamStPaulPullupPat

 

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

CrossFit

W/U: 2 lengths each: forward, backward, & side hops; arm circles, back slaps

Progression: Handstand

Oly: Rack Jerk 1-1-1-1

Strength: Press 3*3@85%

–5 minutes rest–

MetCon: 3 RFT:

  • 1 C& J

  • 3 Pull-ups

  • 5 Push-ups

C/D: Karate chop, super tricep, triple bully

Endurance

Skills & Drills, then: 0:30@95%, 2:00 RBR

CrossFitSlipstreamStPaulJerkTony

 

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

W/U: Run 400m, 5*Superhero, arm circles, back claps, 10 squats, clean w/u sets

Pull-up Progression

Oly: Clean 3*3

Strength: Back Squat 3*3@85%

–5 minutes rest–

MetCon: 1 mile run

C/D: Walk 200m, calf stretch, couch stretch, pigeon, reverse pigeon, seated forward fold

CrossFitSlipstreamStPaulTammyRun

 

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

Bring a Friend and your Family to class at 4:30!  All members and non-members workout for FREE!

REMINDER: Movement & Mobility Session 1 with Dr. Kristin Schaffer starts at 5:30!

W/U: Select partners, 10 squats, wrist stretches, with a slam ball: twist passes, slam passes, thruster toss

 3 RFT:

  • 1 Canoe Clean

  • 5 Canoe Push Presses

  • 1 Lower Canoe

  • 200m Partner barbell carry

  • 5 tire flips

  • 2* 0:30 handstand hold (each partner goes once, partner may assist)

  • Rest 1:00 between rounds

C/D: Wrist stretches, partner arm stretches, partner forward folds

CrossFitSlipstreamStPaulBarbellCarry

 

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

W/U: Row 3:00, find weights & progressions

“Nutts”
10 Press at estimated 10 rep max OR HSPU progression
15 Deadlifts @60% 1RM
25 Box Jumps
50 Pull-ups
100 Wall Balls
200 Double-Unders
Run 400m with a 20kg/10kg plate
45:00 time limit

C/D: Triple bully, rig pulls, wrist stretch, hero’s pose

LtAndrewNuttall

 

 

 

 

 

 

 

 

Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.

 

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