CrossFit

Warm-Up: Row 500m, PVC work, Burgener (snatch) 2*4 pull-ups

Snatch 3-2-2-1 w/2 rope climbs or pull-up progression b/t sets

For time:

  • Run 400m

  • 12 Snatches @ 50% 1RM

  • 4 Rope Climbs OR 4 Pull-ups + 8 Air Squats

  • 12 Snatches

  • Run 400m

Cool-Down: 200m walk, seated forward fold, hurdler’s stretch, pigeon, arms across on floor, super triceps

Endurance

Training for the Twin Cities Marathon!

Do CrossFit

CrossFitSlipstreamBarbel

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

CrossFit

Warm-Up: Row 500m arm circles, back claps, log splitters, air squats; band: shoulders; PVC bear complex

Bear Complex: 5*7 Rounds of -

  • Power Clean

  • Front Squat

  • Push Press (lower to rear rack)

  • Back Squat

  • Push Press – lower to ground touch-and-go to start the next round

Rest as needed between rounds, add weight each round to find max weight for the complex.  You may rest / re-grip as needed during each complex as long as the bar is off the ground.

Cool-Down: band: arm, shoulder, hip front & back; lax ball shoulders

Endurance

Training for the Twin Cities Marathon!

AM: 20-30 Min drills, 6+* 400m ez 300m between efforts

PM: CrossFit

CrossFit Slipstream Back Squat

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

 

Reminder!  Our new schedule starts today!  

6AM now Tuesday, Wednesday & Thursday

12 Noon now Monday, Wednesday & Friday

CrossFit

Warm-Up: Run 400m, inchworm w/push-up, spiderman, crab walk, sideways spider 5 ea: pull-up, push-up, air squat; pistol practice; 2*{200m run, 3 pull-ups, 3 push-ups, 4 pistols}

“Mini-Murph” For time (you may segment the reps as you wish):

  • Run 800m

  • 50 Kipping Pull-ups

  • 50 Push-ups

  • 50 Pistols

  • Run 800m

Cool-Down: low lunge w/ hamstring stretch, couch, band: arm, shoulder, bully

Endurance

Training for the Twin Cities Marathon!

CFE Recovery WOD: 3 RFQ: 10-12 reps each

  • Sit-ups Superman

  • Kettlebell Swings

  • Push-ups

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

CrossFit

Warm-Up: Row 500m PVC work, Burgener (clean & jerk)

C&J 3-2-2-1 finishing at 80%1RM

2{3 box jumps, 4 KB BOR (dial in weight) 4 KB Push Press, 2 push-ups, 2 DL}

2 C&J @80% 1RM then

AMRAP 6 minutes:

  • 10 Box Jumps

  • 8 KB Bent Over Rows

  • 6 KB Push Presses

  • 4 Push-ups

  • 2 DL w/C&J bar

  • Rest 8 minutes

  • Repeat!

Cool-Down: Golmukasana, couch, calf, karate chop, seated forward fold (pike)

Endurance

Training for the Twin Cities Marathon!

AM: CrossFit or Rest

PM: 30 min drills, Tabata Sprints

CrossFit Slipstream Deadlift

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

Effective August 1st, the CrossFit All-Levels 6:00am and Noon classes will only meet three days a week.  On-Ramp will no longer be offered at 6:00am unless pre-arranged with Coach John.  The new schedule starting in August is:

T/W/Th 6:00am CrossFit All-Levels

M/W/F Noon CrossFit All-Levels

The Schedule page has been updated accordingly.  If you have any questions or feedback, please email info@crossfitslipstream.com.

All other class times are the same.

Thank you,

John and Susan

CrossFit

Warm-Up:Run 400m 1 width toy soldiers, 10 leg swings across, 10 back claps

Deadlift 5@bar+10-20kg, 50%, 3@ 70%, 2@80-85%, 5@ 80-85% 1RM

W/U 2: 3{4 WB, 3 DL}

4 rounds for time of:

  • 20 wall-ball shots

  • 10 deadlifts @50% 1RM

Cool-Down: Lunging hamstring stretch, low lunge, arms across

Endurance

Training for the Twin Cities Marathon!

Mobility/Yoga

CrossFitSlipstreamWB

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

CrossFit

Warm-Up: 3{10 Kip practice swings, 1 pull-up, 4 air squats, 4 pike pushups} Establish scaling options, 2{1 HSPU 4 Pistols 3 Pullups}

8 rounds for time of:

  • 5 handstand push-ups

  • 10 alternating one-legged squats (5/leg)

  • 15 Kipping Pull-ups

Cool-Down: Wide-legged forward fold, cobbler’s pose, child’s pose, karate chop on floor

Endurance

Training for the Twin Cities Marathon!

30-45 min drills; 3-4*1,000m w/EZ600m between efforts

CrossFit Slipstream

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

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Peggy is a member of our CrossFit Lite program!  She comes to class consistently, works hard, and has a super positive attitude!  Peggy also enjoys running 5k events with her daughter Mikey!  CrossFit Lite workouts support her running events by increasing her endurance and strength.

Peggy shares a few of her thoughts about CrossFit with us:

1. Why did you decide to try CrossFit?

I attended the Wine and WOD event in May.  I had a fantastic time, hard work but a lot of fun.

2. How did you feel on your first day of CrossFit Lite class (before and/or after)?

I started CrossFit Lite the end of May.  I was a little nervous at first, but everyone was really nice and very supportive.

3. How has doing CrossFit affected your health and/or life?

CrossFit has helped me tone and lose a couple of pounds. I also love the way I can leave the stresses of the day behind.

4. What would you say to someone who is thinking about trying CrossFit?

I would tell anyone CrossFit is one of the best things I have done for myself.  Not just the physical gain but the mental.DCIM101GOPRO

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