612-644-9781 info@crossfitslipstream.com

Group Workouts 22-28 January 2018 – GUEST DAYS!

Monday 22 January 2018

Sumo Deadlift: 20:00 to find heavy triple

Suggested warm-up: 10 Light, 8 light/mod, 6 moderate, 4 fairly heavy; 3:00 rest* between heavy attempts, max 3 attempts.

*During Rest break, do 2* agility ladder

5 Rounds For Time:

  • 5 Heavy Ground-to-Shoulder (~75% clean 1RM OR Sandbag)

  • 20m Walking Lunges

8:00 Time Cap

Tuesday 23 January 2018 – GUEST DAY!

Bottoms-up KB Press Test – Start w/small kettlebell or dumbbell, press from shoulder to overhead L then R.  With the heaviest weight you can do WELL on both sides…5:00/side Overhead/Front Rack/Suitcase Carry L side then R.  Move down the list when you lose integrity.

“Slow” Pull-ups 3*5@X050 (up as fast as possible, no pause, 0:05 lower, no pause) Chest to bar if possible, Ring Row options available

“Tabata”:

  • Row

  • Rest 3:00

  • 2 rounds top of Dip, 2 rounds bottom of dip, 4 rounds Plank

Wednesday 24 January 2018 – GUEST DAY!

(All exercises and repetition counts are adjustable to your fitness level – come see how it works!)

“Filthy 50,” 50 reps each of:

  • Box Jumps

  • Jumping Pull-ups

  • Kettlebell Swings (24/16)

  • Walking Lunges

  • KTE

  • Push Press (20/15)

  • Back Extensions

  • Wall Balls (20/15)

  • Burpees

  • Double-unders

35:00 time cap

Compare to: 12 Nov 17, 21 May 2016, 4 Jan 2016

Thursday 25 January 2018

Push-Press 5 light, 5 w/increase *3; 3*5 @~100% Strict Press max

AMRAP 12:00

  • 5 Front Squats (from floor) @~65% 1RM

  • 10 Push-ups

  • 20 Sledgehammer Swings (sub Ball Slams if hammers in use)

Friday 26 January 2018

Snatch or Clean & Jerk 3-3-2-2-2-1-1-1

Back Squat 5@50%, 3@65%, 2@75, 80-85%

  • 3*5@80-85% 1RM

Saturday 27 January 2018

Every Minute, On the Minute*20:00:

  • Rounds 1-10:

    • 5 Thrusters @ moderate weight

    • 5 burpees Partner hangs from Pull-up bar

  • Rounds 11-20:

    • 5 Toes-To-Bars

    • 5 Push-ups Partner in KB Front Rack Static Hold

Partners will alternate (each Partner does 5 rounds & does 5 static holds of each pair)

Sunday 28 January 2018

AMRAP 40:00

  • 20m Bear Crawl

  • 20m Spiderman

  • 1 Squat Clean @70-75% 1RM (Heavy) OR 5 Heavy KB Swings

  • 8 Pull-ups

  • 20 Toes-to-Bar or Hanging Leg Raise or AbMat Sit-ups

  • 30 Kettlebell Swings @Heavy for 30

CrossFit Slipstream is a fitness facility in St Paul, Minnesota