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CrossFit Workouts 25-31 Dec 2017

Monday 25 December 2017 – Closed! Have a Merry Christmas!

Tuesday 26 December 2017

For time:

  • 10 AbMat sit-ups

  • 20 DU/40 SS

  • 30 Kettlebell Swings

  • 40 Sit-ups

  • 50 DU/100 SS

  • 60 Kettlebell Swings

  • 50 DU/100 SS

  • 40 Sit-ups

  • 30 Kettlebell Swings

  • 20 DU/40 SS

  • 10 Sit-ups

3*Max Hollow Hold w/ 0:30  up dog b/t attempts

Wednesday 27 December 2017

Sumo-Stance Deadlift 20:00 to find heavy 3, 3:00 rest between attempts.  2-4 w/u sets, max 3 attempts

5 RFT:

  • 5 Power Cleans @70-75% 1RM (or heavy & hard for 5)

  • 20m Walking lunges

Thursday 28 December 2017

1-leg KB DL 5/5-5/5-5/5-5/5-5/5

5 Rounds for Distance, Row or Run:

  • 1:00 Hard

  • 2:00 Recovery

  • 0:30 Hard

  • 1:30 Recovery

Friday 29 December 2017

Thrusters: 20:00 to find a heavy single, rest 2:00+ between attempts, max 4 attempts; 2-4 warm-up sets

AMRAP 12:00

  • 5 Front Squats @60%

  • 10 Push-ups

  • 20 Ball Slams alternating sides (slam near L foot, then near R foot)

Saturday 30 December 2017

KB Strict Press 5/5-5/5-5/5-5/5-5/5 for max load *B/T sets w/u bear crawl & pull-ups

w/a Partner, dividing as you like, complete 10 rounds for time of:

  • 20m Bear Crawl

  • 10 Ball-Toss Thrusters

  • 6 Pull-ups

Sunday 31 December 2017 – OPEN!

“New Year’s Eve” For time:

  • 31 KB Thrusters

  • 31 Pull-ups

  • 31 KB Snatches (16 non-dom/15 dom)

  • 31 Box Jumps

  • 31 Push-ups

  • 31 Toes-To-Bar

  • 31 Goblet Squats

  • 31 Sit-ups

  • 31 Double-Unders

  • 31 KB Push-Presses

  • 31m Bear Crawl

  • 31 Burpees

  • 365m Row

* Thanks to Upper Cape CrossFit for the inspiration!

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