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CrossFit Workouts 20-26 Nov 2017 Happy Thanksgiving!

Monday 20 November 2017

Staggered stance or Single leg sandbag, KB or barbell Deadlift:

5/5, 5/5, 5/5, 5/5, 5/5, 5/5

*No more than 3 sets heavy

Rest 2:00, then 2:00 for max reps: alternating step ups to 12” (3*20kg plates)

EMOM*10:

  • 0:30 max AbMat Sit-ups

  • 3 Tire Flips

Tuesday 21 November 2017

Bench Press 5-5-5-5-5, rest 2:00, then 1*max BP @ bodyweight

3RFQ/Reps:

  • 80m (4 lengths) tire drag backwards@medium weight

  • 20 DL @ bodyweight,

  • 1:00 Flutter Kicks

  • 2:00 rest

Wednesday 22 November 2017 – NO Class at 6:30 PM!

Nose breathing ONLY: 3 rounds:

  • 2:00 hard*

  • 3:00 recovery during which accumulate 0:30/leg 1-leg stand

  • 1:00 hard*

  • 2:00 recovery, during which ball bounce toss to bucket

*Row, Run, or Jump Rope

Thursday 23 November 2017

Happy Thanksgiving! – Gym is Closed!

Friday 24 November 2017 – ONE Class at 4:30PM ONLY!

“Fran” 21-15-9 reps for time of:

  • Thrusters

  • Kipping Pull-ups

Adjust to finish in <5:00

Compare to 7 Aug 17, 6 Jan 17, 13 Oct 16, 19 Apr 16, 8 Jan 16

https://www.youtube.com/watch?v=-2nsZ9Lbz-9

Saturday 25 November 2017 – Regular time, 9:30AM!

Team “Hansen” 5RFT, In teams of 2, complete as I go/You go:

  • 30 KB Swings (32/24)

  • 30 Burpees

  • 30 Sit-ups

Sunday 26 November 2017

“Fight Gone Bad” 3 Rounds, 1:00/station, 1:00 Rest Between Rounds:

  • WB (20/15)

  • KB DL High Pull (32/24)

  • Box Jump (21/18)

  • Push Press 75/53

  • Row (cal)

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