CrossFit

W/U: 5, 3, 1 Hand-walk push-ups, 6 Up/Down Dog Transitions, 10 air squats, 15 Partner Burpee Wall Balls; Wall Walk Intro

MetCon: AMRAP 30 Minutes:

  • 5 Wall Walks

  • 10 KB Cleans

  • 20 Goblet Hold Walking Lunges

C/D: Band: shoulder, arm, super tri, RC; standing quad, pigeon

Endurance

Do CrossFit

CrossFit Slipstream Air Squats

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

CrossFit

W/U: 6*gym runs, side hops, length inchworm, walking calf stretch, walking warrior 3, BP 5@ bar, 50%, 3@60%, 2@70%, 80%

BP 3*5 @ 80-85% 1RM

MetCon: 4 RFT, rest 1:00 between rounds:

  • 20 WB

  • 20 DU/50 SS

  • 10 Dips

  • 10 Push-ups

C/D: Calf stretch, standing quad, arms across, golmukasana

Endurance

AM: 30-40 min drills, 4-5*400m@196+ cadence; easy 400m b/t intervals
PM: Do CrossFit

CrossFit Slipstream wall balls

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

CrossFit

W/U: 3 Rounds:

   Row 250m, 10 arm circles, 10 kicks, 10 over/unders, 1/2 length spiderman, 3 pull-ups

    FS: 5@ bar, 25%, 30%, 33-40% 1RM w/ 3 pull-ups between sets

MetCon:  10 RFT

  • 7 Pull-ups

  • 7 FS @ ~33% BS 1 RM

C/D: Low lunge, lunge hamstring stretch, pigeon, super tri

Endurance

Do CrossFit

CrossFit Slipstream Row

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

Reminder: CrossFit Open 15.1 Makeup is at 5:30pm

CrossFit

W/U: 6 gym runs, 10 Slow up/down dog Burpees, GM w/u sets

Good Mornings

  • 5@ bar, 5@ bar +

  • 3@bar ++

  • 8-8-8 finding max load you can do safely

MetCon

3 RFT:

  • 10 DL @ 65% 1RM

  • 20 WB

  • 20 Pull-ups

C/D: Seated forward fold, arms across on floor, super ti, karate chop

Endurance

20-30 minutes drills; 5 mile TT

CrossFit Slipstream Pullups

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

CrossFit

W/U: Gym Runs; toy soldiers, Russian lunges, movement instruction & practice

MetCon

4 RFT, with 1 barbell at 40 kg (men), 25 kg (women) or less:

  • 10 sumo deadlift high-pulls

  • 10 push presses

  • 10 front squats

C/D: walk EZ, Band arm, hip front & back, super tri

Endurance

CrossFit or Mobility

CrossFitSlipstreamClean

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

CrossFit

W/U: Row 500m, PVC; Burgener (clean)

Clean 3-2-2-1-1

BS 3*5@80-85%

BP 3*5@80-85%

C/D: Foam roll t-spine, karate chop, couch stretch

Endurance

40 minutes drills; 4-5*800m @192 cadence, rest 2:30 between intervals

CrossFit Slipstream Back Squat

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

CrossFit

Row 400m, KB instruction & practice, 4*4 KB Swings + 4 air squats

4 RFT, in Teams of 2:

Partner 1 rows 500m while Partner 2 swings a kettle bell;

(You will switch 4*, so each partner will row a total of 2,000m and swing 4 times)

Score is time minus total kettle bell swings (e.g. 17:00 minus 150 swings or 2:20 = 14:40).

C/D: Row 300m EZ, hands-clasped forward fold, hurdler stretch, arms across

Endurance

Do CrossFit

CrossFit Slipstream KBSwings

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

Reminder: CrossFit Lite starts at 6:30pm

CrossFit

W/U: ZigZag Runs, movement instruction & practice, 3*mini-rounds

3* AMRAP 3 minutes:

  • 8 Push-ups

  • 12 Sit-ups

  • 16 DU

2:00 RBR, start where you left off

C/D: Walk EZ, Karate Chop; Cat/Cow, Wrist stretches

Endurance

AM: 30 min drills, 3-4*400m@194+ cadence; 2:00 rest b/t intervals
PM: CrossFit

CrossFit Slipstream PushUps

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