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Group Workouts 7 – 13 May 2018

Monday 7 May 2018

Back Squat 10-8-5-3-5-5-5

3 Rounds For Time:

  • 400m Run

  • 20 Wall Balls

  • 15 Push-ups

  • 10 Pull-ups

Tuesday 8 May 2018

AMRAP-Quality 35:00

  • 200m Farmer’s Carry

  • 6 Rounds of USB Complex:

    • Reverse Rotating Lunge Left

    • Reverse Rotating Lunge Right

    • Clean & Press

    • Front Squat

  • 2 Rope Climbs

  • Max Handstand Hold

  • 20 Sledgehammer Strikes

Wednesday 9 May 2018

Bench Press 10-8-5-3-5-5-5

Deadlift 10-8-5-3-5

For time:

  • 200m Run

  • 80 Kettlebell Swings

Thursday 10 May 2018

0:45 on/0:30 off Until you complete:

  • 100 Single Skips

  • 90 Jumping Jacks

  • 80m Farmer’s Carry (inside or loop the parking lot)

  • 70 Squats

  • 60 AbMat Sit-ups

  • 50 Banded Side-Steps (25/25)

  • 40 1-hand Kettlebell Swings (20/20)

  • 30 Box Jumps

  • 20 Back Extensions

  • 10 cal Row

28:00 time cap

Friday 11 May 2018

12:00 to find max load for Complex:

1 Squat Clean + 2 Front Squats OR 1 Squat Snatch + 2 Overhead Squats

Kettlebell Strict Press 8/8 – 5/5 – 3/3 – 3(5/5)

Tabata: alternate

(1) push-ups & squats

rest 2:00, then:

(2) dip hold top & bottom

Saturday 12 May 2018

“Team ‘Badger’” In teams of 2, complete 3 Rounds For Time as I go/You go (1 partner works while other rests, run together):

  • 50 Squat Cleans @ lower of 42.5/30 kg or 40% 1RM

  • 50 pull-ups

  • 800m Run

  35:00 time cap

Sunday 13 May 2018

AMRAP 25:00:

  • 120 Single Skips or 50 Double Unders

  • 25 Deadlifts @50% 1RM

  • 20 Double Kettlebell Swings

  • 15 Plank Ring Rows

  • 10 Toes to Bar

Rest 5:00, then, for time:

  • Run 1 Mile (adjust to finish in <9:00)

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