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Group Workouts 5-11 February 2018

Monday 5 February 2018

Pull-ups 5-5-5-5-5 bodyweight-to-weighted, 1* agility ladder b/t sets

2:00 Work / 3:00 Rest:

  • AMRAP

    • 10 Burpees

    • 6 Pull-ups

  • AMRAP

    • 10 Wall Balls

    • 10 Kettlebell Swings

  • Row as far as possible

Tuesday 6 February 2018

AMRAP-Q (As Many Rounds As Possible – for Quality) 25:00

  • Max Strictest Pull-ups

  • Max Handstand Hold

  • 2* Agility Ladder

  • 0:30 Left/0:30 Right 1-Leg balance (challenge yourself!)

  • 1 Width Chameleon

Wednesday 7 February 2018

As Many Reps/As Far As Possible in 1:00 (rest 2:30 b/t):

  1. Rope Climbs

  2. Sandbag Clean & Press

  3. Barbell Weighted Carry (75% bodyweight)

  4. Kettlebell or Dumbbell Overhead Walking Lunges

  5. Double Unders/Single Skips

  6. Max Time in Handstand hold

  7. Handstand Push-ups

Thursday 8 February 2018

0:20 Work/0:20 Rest: Repeat until you complete 100 Kettlebell Swings or 6 rounds, whichever happens first

20:00: I go/You Go (each)

  • 5/5 Kettlebell Windmills

  • 10 KB 2-hand Swings

  • 10 1-hand KB FR Squats Left

  • 10 1-hand FR Squats Right

  • 10 Suitcase Deadlifts

  • Max Push-ups

Friday 9 February 2018

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

7 RFT:

  • 7 Hang Power Snatch or Clean @50% 1RM

  • 7 Pull-ups

Saturday 10 February 2018

Rowing, Broken “Kelly”  5 RFT

  • 440m Row

  • 30 WB  (20/14#)

  • 30 Box Jumps (24”/20”)

  • Rest 2:00 between rounds

Each partner does 1/2 distance/reps each round.

Sunday 11 February 2018

“Jack”  20:00 AMRAP:

  • 10 Push Presses from floor (52.5/30 or 60% Strict Press 1RM)

  • 10 Kettlebell Swings (24/26)

  • 10 Box Jumps (24”/20”)

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