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Group Workouts 2 – 8 April 2018

Monday 2 April 2018

Weighted Pull-ups 3-3-3 work: 5-5-5
Deadlift 8-5-3 work: 5-5-5
Strict Press 8-5-3 work: 5-5-5

AMRep 2:00  AbMat Sit-ups

Tuesday 3 April 2018

2 Rounds for Reps:

  • 1:00 Max Reps Kettlebell Goblet Squats Left

  • KB Goblet Squats R

  • Goblet Squats

  • 2:00 rest between rounds

4 Rounds For Time:

  • 15 Front Squats @60% 1RM from Floor

  • 200m Farmer’s carry

Wednesday 4 April 2018

Back Squat 10-8-5-3 work: 3-3-3 find heavy triple, 3:00 rest b/t work sets

For Time:

  • 5 Deadlifts @60% 1RM

  • 30 Walking Lunges

  • 10 Kettlebell Push Presses (medium wt.)

  • 10 Deadlifts

  • 60 Walking Lunges

  • 15 KB Push Presses

  • 5 Deadlifts

  • 30 Walking Lunges

Thursday 5 April 2018

15:00 Slackline/1-foot balance practice w/1:00 side plank/side b/t attempts

5 Rounds For Reps:

  • 0:25 Jumping Jacks

  • 0:20 Rest

  • 0:25 V-ups

  • 0:20 Rest

  • 0:25 Jump Rope (SS or DU)

  • 0:20 Rest

  • 0:25 Max Pull-ups

  • 0:20 Rest

Friday 6 April 2018

For time:

  • 10 AbMat sit-ups

  • 20 Double-Unders/40 Single Skips

  • 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

Compare to 26 Dec 17

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

Saturday 7 April 2018

With a partner:

AMRAP 5:00 (1) Run 200m (2) As Many Repetitions as possible Wall Balls,  then:

AMRAP 5:00 (1) Run 200m (2) AMRep Plank Ring Rows,   then:

AMRAP 5:00 (1) Run 200m (2) AMRep Kettlebell Deadlifts

Pull-ups: Partner-assisted 5-5-5-5-5

Sunday 8 April 2018

For Time:

  • 300 Single Skips OR 1,000m Row Then:

  • 5 Rounds: 5 Pull-ups 10 Push-ups 15 Squats  Then:

  • 300 Single Skips OR 1,000m Row   Then:

  • 5 Rounds: 5 Pull-ups 10 Push-ups 15 Squats

Start with either 300 Single Skips or the Row 1k, then do the other during the workout.

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