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Group Workouts 29 Jan – 4 Feb 2018

Monday 29 January 2018

Handstand practice – 10:00 work on HS

2 Rounds for Reps: 0:20 Work/0:40 Rest

(1) Sledgehammer strikes

(2) Kettlebell Swings L-hand

(3) Kettlebell Swings R-hand

(4) Russian Twists (ball or Kettlebell)

(5) Push-ups

(7) Tire Drag (heavy)

(8) Plank hold

(9) Pull-ups

(10) Squats

Tuesday 30 January 2018

Sumo Deadlift 20:00 to find heavy triple

suggested w/u: 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 (Sandbag OR Barbell ~75% clean 1RM)

  • 20m Walking Lunges

8:00 Time Cap

Wednesday 31 January 2018

AMQRAP (As Many Quality Rounds as Possible) 42:00:

  • 2 Rope Climbs

  • 4 Ring (or hard version) Push-ups

  • 6 Sandbag Clean & Press

  • 8 Sandbag Reverse Rotating Lunges

  • 10 Wall Balls

  • 20 Double Unders or 40 Single Skips

  • 1 Handstand hold

Thursday 1 February 2018

“Elizabeth”  For time: 21-15-9 reps of

  • Squat Clean  (Rx 62.5/42.5, Px 50% 1RM)

  • Ring Dips

Adjust difficulty to finish in <5:00

Compare to 29 Nov 17, 1 Dec 16, 6 Oct 16

Friday 2 February 2018

“18.0” 21-15-9

  • Dumbbell (or Kettlebell) Snatches (# is TOTAL  – 11 Left, 10 Right…)

  • Bupee over bell

5:00 Time Cap

Saturday 3 February 2018

AMRAP 20:00

  • 16 Partner Deadlift

  • 16 Partner Side Throws

  • 16 Burpees Ball Hikes

  • 1 Gym Run w/ball

KB Conga line 3:00 of :10 on /:10 off

Sunday 4 February 2018

EMOM *35:00

  • Minutes 1-5: 3 Squat Snatches (sub. Cleans) @70-80% 1RM

  • 6-10:  3 Clusters @40% FS max

  • 11-15: Front Squats from Floor @70-80% 1RM

  • 16-20: 3 Deadlifts @70-80% 1RM

  • 21-25: 0:10 Max Pull-ups OR KTE OR 10 Sit-ups

  • 26-30 8 Burpees

  • 31-35 8 Heavy Kettlebell Swings

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